1. Changes in muscle, bone and joints as we age
We’ve been told to drink our milk and eat our cheese for good bone health since we were knee-high to a grasshopper – and for good reason. As we age we lose bone mass and density, especially after menopause, and our bones become more brittle because of mineral loss. Orthopaedic surgeon Mr Austin Vo says osteoarthritis – a chronic and progressive degenerative disease where the cartilage on the joint surfaces wears out, resulting in the bones rubbing together, causing pain, swelling and loss of motion – is also an issue, affecting about 2.1 million Australians, predominantly aged 55+.
2. How an active lifestyle affects the muscles, bones and joints
Staying active can help considerably. According to the Victorian government’s Better Health Channel, staying active can help you “sleep better, stimulate your appetite and may reduce your risk of heart disease, dementia and falls. It also helps improve and maintain your fitness, strength and balance.”
In fact, an inactive lifestyle causes bone and muscle wastage, as “the cartilage shrinks and stiffens, and it actually reduces joint mobility,” explains Mr Vo. This can obviously lead to a vicious cycle no golden oldie wants to be a part of. Who doesn’t know an older person who has become so afraid of falling and breaking bones that the fear actually prevents them from being active (and leads to bone wastage)?
3. Staying at a healthy weight is important
A whopping 67% of Australian adults are considered overweight or obese. According to the Australian Institute of Health and Welfare, “excess weight, especially obesity, is a major risk factor for cardiovascular disease, type 2 diabetes, some musculoskeletal conditions and some cancers. And, as the level of excess weight increases, so does the risk of developing these conditions.”
Carrying excess weight also places strain on our body – from our heart (making the heart work harder to pump the blood around) to our bones, joints and muscles and everything in between, as we have a ‘heavier load’ to bear. In addition, being overweight can hamper our ability to control or manage chronic conditions.
If you are struggling to maintain a healthy weight, speak to your GP or visit the Healthy Weight Guide for great information.
4. Calcium, vitamin D and exercise are the cornerstone of bone health
Our bones do more than just get us around, “they provide support and structure, protect vital organs, help us move and even store essential minerals,” according to the Bone Health Foundation. If, however, you are one of the six million Australians who suffer from painful musculoskeletal conditions such as osteoporosis and poor healing fractures, you’ll understand how important it is to look after your bone health.
5. Uncomfortable isn’t normal
One of the not-so-fun side effects of ageing is experiencing pain or discomfort in your knees. Orthopaedic surgeon Mr Austin Vo says “the severity of your pain can limit your activity, impact the function of your knees and, in many cases, affect your enjoyment of even the simplest of everyday activities.”
