Modulating Age-related Decline in Musculoskeletal System
Published : 2014-09-01
Author : American Academy of Orthopaedic Surgeons - Contact: www.aaos.org
🛈 Synopsis : Being physically active may significantly improve musculoskeletal and overall health, and minimize or delay the effects of aging.
Main DigestLifetime of fitness: A fountain of youth for bone and joint health? Ongoing, comprehensive fitness and nutrition regimens may prevent bone and muscle deterioration, injury and disease.
Being physically active may significantly improve musculoskeletal and overall health, and minimize or delay the effects of aging, according to a review of the latest research on senior athletes (ages 65 and up) appearing in the September issue of the Journal of the American Academy of Orthopaedic Surgeons (JAAOS).
It long has been assumed that aging causes an inevitable deterioration of the body and its ability to function, as well as increased rates of related injuries such as sprains, strains and fractures; diseases, such as obesity and diabetes; and osteoarthritis and other bone and joint conditions. However, recent research on senior, elite athletes suggests usage of comprehensive fitness and nutrition routines helps minimize bone and joint health decline and maintain overall physical health.
"An increasing amount of evidence demonstrates that we can modulate age-related decline in the musculoskeletal system," said lead study author and orthopaedic surgeon Bryan G. Vopat, MD. "A lot of the deterioration we see with aging can be attributed to a more sedentary lifestyle instead of aging itself."
The positive effects of physical activity on maintaining bone density, muscle mass, ligament and tendon function, and cartilage volume are keys to optimal physical function and health. In addition, the literature recommends a combined physical activity regimen for all adults encompassing resistance, endurance, flexibility and balance training, "as safely allowable for a given person." Among the recommendations:
- Resistance training. Prolonged, intense resistance training can increase muscle strength, lean muscle and bone mass more consistently than aerobic exercise alone. Moderately intense resistance regimens also decrease fat mass. Sustained lower and upper body resistance training bolsters bone density and reduces the risk of strains, sprains and acute fractures.
- Endurance training. Sustained and at least moderately intensive aerobic training promotes heart health, increases oxygen consumption, and has been linked to other musculoskeletal benefits, including less accumulation of fat mass, maintenance of muscle strength and cartilage volumes. A minimum of 150 to 300 minutes a week of endurance training, in 10 to 30 minute episodes, for elite senior athletes is recommended. Less vigorous and/or short-duration aerobic regimens may provide limited benefit.
- Flexibility and balance. Flexibility exercises are strongly recommended for active older adults to maintain range of motion, optimize performance and limit injury. Two days a week or more of flexibility training sustained stretches and static/non-ballistic (non-resistant) movements are recommended for senior athletes. Progressively difficult postures (depending on tolerance and ability) are recommended for improving and maintaining balance.
The study also recommends "proper" nutrition for older, active adults to optimize performance. For senior athletes, a daily protein intake of 1.0 to 1.5 g/kg is recommended, as well as carbohydrate consumption of 6 to 8 g/kg (more than 8 g/kg in the days leading up to an endurance event).
"Regimens must be individualized for older adults according to their baseline level of conditioning and disability, and be instituted gradually and safely, particularly for elderly and poorly conditioned adults," said Dr. Vopat. According to study authors, to improve fitness levels and minimize bone and joint health decline, when safely allowable, patients should be encouraged to continually exceed the minimum exercise recommendations.
Orthopaedic surgeons restore mobility and reduce pain; they help people get back to work and to independent, productive lives. Visit ANationInMotion.org to read successful orthopaedic stories.
J Am Acad Orthop Surg 2014; 22: 576-585 dx.doi.org/10.5435/JAAOS-22-09-576
Related Longevity Documents
- 1: Epigenetic Clock Distinguishes Between Chronological and Biological Age : Traditional clocks measure the passage of chronological time and age, an epigenetic clock can also measure biological age.
- 2: Metolazone Could be Key to Increased Lifespan : Existing anti-hypertension drug Metolazone can activate mitochondrial stress response that prolongs lifespan shows potential for re-purposing into anti-aging pharmaceutical drugs for humans.
- 3: Human Growth Hormone (HGH) for Anti-aging : HGH has an effect on almost all our tissues and organs, it enhances growth of various organs and tissues, muscle and bone, and increases protein synthesis.
- 4: Biological Age Calculator: Find Your True Health Age : Real age calculator provides longevity information and calculates your approximate health age or biological age as well as your estimated life expectancy.
- 5: Workplace Health Programs Improve Life Expectancy and Health : Steps to encourage adoption of evidence-based disease prevention and health promotion programs in the workplace.
You're reading Disabled World. Be sure to check out our homepage for further informative disability news, reviews, exclusive stories and how-tos. You can also follow Disabled World on social media sites such as Twitter, Facebook, and LinkedIn.
Disclaimer: Disabled World provides general information only. Materials presented are in no way meant to be a substitute for professional medical care by a qualified practitioner, nor should they be construed as such. Any 3rd party offering or advertising on disabled-world.com does not constitute endorsement by Disabled World. View our Advertising Policy for further information. Please report outdated or inaccurate information to us.
Journal: Disabled World. Language: English (U.S.). Author: American Academy of Orthopaedic Surgeons. Electronic Publication Date: 2014-09-01. Title: Modulating Age-related Decline in Musculoskeletal System, Source: <a href=https://www.disabled-world.com/fitness/longevity/modulate.php>Modulating Age-related Decline in Musculoskeletal System</a>. Retrieved 2021-04-12, from https://www.disabled-world.com/fitness/longevity/modulate.php - Reference: DW#481-10560.