Understanding Why Aging Makes It Harder to Stand Up: The Science of Stiff Joints and Tight Muscles

As we age, flexibility tends to decrease. Clinicians utilize tests like “Sit down and stand” to assess older adults’ ability to rise from a chair, helping to identify risks associated with falls and frailty.

There are numerous factors contributing to decreased mobility as we age. Tendons might cause the joints to tighten, impacting the cartilage between them. Additionally, ligaments typically weaken, and muscle tightness around the joints, along with reduced synovial fluid, can exacerbate the situation.

Our muscle mass doesn’t just stay the same; it diminishes with age, particularly the quadriceps in the front of the thighs, which are crucial for standing up from a chair.

The encouraging news is that these changes can be mitigated. Engaging in regular physical activity is believed to slow down the loss of flexibility while also enhancing bone density, heart health, and mental well-being.

Studies reveal that older adults who remain physically active can achieve a broader range of motion compared to their sedentary peers. The NHS guidelines recommend that older individuals engage in strength, balance, and flexibility exercises at least twice weekly, in addition to 150 minutes of moderate-intensity activity weekly (or 75 minutes of vigorous activity if they’re already active).

If you do exercise regularly, don’t forget to incorporate stretching. Yoga can be beneficial if you’re able to practice it, but even simple stretches can enhance flexibility and be performed while watching TV or chatting on the phone! It’s advisable to consult someone trained to demonstrate proper stretching techniques.

Your diet also plays a crucial role. Consuming adequate proteins helps in muscle building, particularly with nutrients like calcium and vitamin D that support bone density.

While aging does lead to less flexibility and makes standing up more challenging, there are proactive steps you can take to counteract these effects!

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Questioner: Alexandra Wereck, Cambria

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