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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The muscle scientist doubted the activation of the ankle muscles during intense listening.

If you can move your ears in small pieces, you can use the muscles of the anoperia. These muscles helped to change the shape of the anoperia or the ears of the ears, and made a sound on the eardrum. Million years ago, our ancestors stopped using them, so the human auricasis is only a trace. However, scientists at Saarland University have now discovered that the anoperous muscle is activated while trying to hear the competition.

The position of the electrode used to cover the excellent anoperous muscle. Image credit: Schroeer et al。 , Doi: 10.3389/fnins.2024.1462507.

“There are three large muscles that connect the auric to the skull to the scalp, which is important for shaking the ears,” said Andreas Schreaer, a researcher at the University of Saland.

“These muscles, especially excellent anoperous muscles, increase their activities during the effort in listening tasks.”

“This suggests that these muscles are potentially involved as part of the attention mechanism, especially in the challenging hearing environment, as well as reflection.

It is difficult to test how difficult someone is without self -reported measures.

However, an electrocardiogram that measures muscle electrical activities helps to identify the activity of the auricasis related to listening well.

Similar studies have already shown that the maximum muscles, the rear and upper nureal muscles react during attentive listening.

Because they are raising their ears and pulling them behind, they are thought to have been involved in moving the nurturna to capture the sound.

“It is difficult to convey the exact reason why our ancestors lost this ability about 25 million years ago,” said Dr. Schleae.

“One of the possible explanations is that the visual system and vocal system are much more skilled, so the evolutionary pressure of moving the ears has stopped.”

In order to test whether these muscles are more active in the more difficult listening tasks, researchers have recruited 20 people without hearing impairment.

They applied electrodes to the participant's auricasis, then played an audio book, and diverted the podcast from the previous or back speakers.

Each participant took 12 5 minutes tests, covering three different levels of difficulty.

In simple modes, podcasts were quieter than audiobooks, and speakers were in contrast to audiobooks.

In order to create two more difficult modes, scientists have added a podcast that sounds like an audiobook and enlarged the distractor.

However, scientists were paying attention to being able to achieve even the most difficult state. If the participants give up, no physiological efforts are registered.

Later, they evaluated the level of effort to the participants and asked to estimate the frequency of losing the audiobook thread in each trial. In addition, we quoted participants about audiobook content.

The authors have discovered that the two auricasis reacts different to different conditions.

The lodgal muscles responded to changes in the direction, but the anoperic muscle responded to the difficulty of the task.

Participants' self -reporting efforts and the frequency of losing the audiobook truck rose in accordance with tasks, and the accuracy of answers to questions about audiobooks remarkably reduced between media and difficult modes. I did.

This correlated with the level of activity of the excellent anoperia. They were more active in medium mode than Easy mode, but were very active in difficult modes.

This suggests that the activity of the muscles can help people hear it, but it suggests that excellent anoperous muscle activity can provide an objective listening effort.

“The movement of the ears that can be generated by the signal we have recorded is very small, so there is probably no knowledge that can be perceived,” said Surea.

“However, the anchle itself contributes to the ability to localize the sound, so our Auriculomotor system probably tried the best attempts after spending traces for 25 million years. I do not.

study Published in the journal Neurology Frontier

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Andreas Schlowaa et al。 2025. A muscle electrocardiogram correlation of effort in the tracing hearing movement system. front. Neural muscle 18; Doi: 10.3389/fnins.2024.1462507

Source: www.sci.news

The “Aging Atlas”: A Tool to Help Maintain Youthful Muscles

Do you notice your muscles becoming more rigid and harder to manage as you age? A new ‘Atlas of Aging’ has been developed to explain why this happens and to provide potential treatments to prevent it. Additionally, it may lead to legal action.

Focusing on the effects of natural aging, this atlas delves into the intricate changes that occur in muscle tissue at the cellular and molecular levels as we grow older. It also highlights how our muscles actively combat the aging process, potentially aiding in the development of new treatments to enhance the aging body.

As we age, our muscles can weaken, making everyday activities like standing and walking more challenging. However, the underlying causes of this decline are not fully understood. Frailty can lead to an increased risk of falls, reduced mobility, and loss of independence.

Lead author, Dr. Sarah Teichman from the Wellcome Sanger Institute, states that these insights into healthy skeletal muscle aging are empowering researchers worldwide to explore various strategies to combat inflammation, promote muscle regeneration, maintain neural connections, and more.

Longevity expert Andrew Steele emphasizes the importance of understanding the cellular changes that contribute to the loss of physical strength as we age. He underscores the potential of this research to develop therapeutic interventions that support healthier aging in future generations.

The creation of the atlas of aging muscle involved utilizing advanced imaging and single-cell sequencing techniques to analyze skeletal muscle samples from 17 adult donors aged between 20 and 75. The findings shed light on gene activity related to protein production and revealed how muscle fibers age at different rates.

Age-related loss of primary fast-twitch muscle fibers is mitigated by the body’s ability to enhance the properties of remaining fibers and rebuild connections between weakened nerves and aging muscles. This understanding can potentially inform strategies to maintain strength and independence as we grow older.



To learn more about the experts involved in this research, Dr. Andrew Steele, a scientist, author, and presenter, has authored “Ageless: The new science of growing older without getting older.” Combining his background in physics with biology, Steele’s work focuses on deciphering human DNA at the Francis Crick Institute in London.

Read more:

  • What happens to my body as I get older?
  • 9 simple science-backed changes to reverse your biological age
  • Groundbreaking discovery of anti-aging cells could help people stay young for longer

Source: www.sciencefocus.com

New insights uncovered by scientists on the transformative effects of endurance training on muscles

Researchers at the University of Basel have conducted a study on muscle adaptations in mice and discovered that endurance training leads to significant muscle remodeling. This is evident in the differential gene expression in trained muscles compared to untrained muscles, with epigenetic changes playing a crucial role in these adaptations. Trained muscles become more efficient and resilient, allowing for improved performance over time. The findings shed new light on the mechanisms behind these muscle adaptations.

Endurance training comes with numerous benefits. Regular exercise not only enhances overall fitness and health but also brings about substantial changes in muscle structure. This results in decreased muscle fatigue, increased energy production, and optimized oxygen usage. The recent experiments conducted by researchers at the University of Basel, using mice as subjects, have further elucidated these muscle changes.

Professor Christoph Handsin, who has extensive experience in muscle biology research at the Biozentrum University of Basel, explains that it is well-known that muscles adapt to physical activity. The goal of their study was to gain a deeper understanding of the processes occurring in muscles during athletic training. The researchers found that training status is reflected in gene expression.

Comparing untrained and trained mice, Handsin’s team examined the changes in gene expression in response to exercise. Surprisingly, they discovered that a relatively small number of around 250 genes were altered in trained resting muscles compared to untrained muscles. However, after intense exercise, approximately 1,800 to 2,500 genes were regulated. The response of specific genes and the degree of regulation depended largely on the training condition.

Untrained muscles activated inflammatory genes in response to endurance training, which could lead to muscle soreness from small injuries. In contrast, trained muscles exhibited increased activity in genes that protect and support muscle function, allowing them to respond differently to exercise stress. Trained muscles were more efficient and resilient, enabling them to handle physical loads better.

The researchers found that epigenetic modifications, chemical tags in the genome, played a crucial role in shaping muscle fitness. Epigenetic patterns determine whether genes are turned on or off, and the patterns differed significantly between untrained and trained muscles. The modifications affected important genes that control the expression of numerous other genes, ultimately activating a distinct program in trained muscles compared to untrained muscles.

These epigenetic patterns determine how muscles respond to training. Chronic endurance training induces short and long-term changes in the epigenetic patterns of muscles. Trained muscles are primed for long-term training due to these patterns and exhibit faster reactions and improved efficiency. With each training session, muscular endurance improves.

The next step for researchers is to determine whether these findings in mice also apply to humans. Biomarkers that reflect training progress can be used to enhance training efficiency in competitive sports. Additionally, understanding how healthy muscles function is crucial for developing innovative treatments for muscle wasting associated with aging and disease.

In conclusion, the study conducted by researchers at the University of Basel has unveiled the mechanisms through which muscles adapt to regular endurance training in mice. The insights gained from these findings may have implications for human performance and health. Furthermore, understanding muscle function can aid in the development of treatments for muscle-related conditions.

Source: scitechdaily.com