As we grow older, our flexibility tends to decline. The “sit and stand” test, often used by clinicians, measures the ability to rise from a chair and is a common way to assess physical function and screen older adults for fall and frailty risks.
There are various reasons why standing up becomes more challenging with age. Factors such as stiff tendons, deteriorating cartilage between joints, weakened ligaments, and reduced joint fluid can all contribute to this difficulty.
Additionally, muscle mass, especially in the quadriceps area, diminishes with age, making it harder to get up from a sitting position. However, regular physical activity can help slow down these changes and offer other benefits like improved bone density, cardiovascular health, and mental well-being.
Research indicates that physically active individuals, even in older age, tend to have better range of motion than sedentary individuals. NHS guidelines recommend strength, balance, and flexibility activities at least twice a week, along with 150 minutes of moderate-intensity physical activity every week.
Proper stretching is essential, even for those who exercise regularly. Simple stretches can improve flexibility and can be done while watching TV or talking on the phone. Proper nutrition, including adequate protein, calcium, and vitamin D, is also important for muscle strength and bone health.
While it’s true that flexibility may decrease with age, there are steps you can take to improve it. Whether through yoga, regular stretching, or maintaining a healthy diet, there are ways to combat the effects of aging on flexibility and physical function.
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Asked by: Alexandra Lech, Cumbria
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