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Unfortunately, as people age, they become less flexible. There’s even a clinical test called the “Sit-to-Stand” test, which measures the ability to rise from a chair. It’s widely used to assess physical function and screen older adults who are at risk of falls and weakness.
Why is it harder to stand up as we age?
There are several reasons why it becomes increasingly difficult to stand up with age. It’s believed that tendons in older adults become stiffer around the joints, while the cartilage between the joints deteriorates. Additionally, there is a general decline in the condition of ligaments and a reduction in joint fluid, along with muscle tension surrounding the joints.
Muscle mass also decreases with age, particularly in the quadriceps (located at the front of the thighs). This muscle group is crucial for the ability to rise from a chair.
How can we combat the decline of joints and muscles?
The good news is that these changes can be slowed down. Regular physical activity is thought to help maintain flexibility as we age. It also improves bone density, cardiovascular health, and mental well-being.
Research has shown that physically active individuals can achieve a greater range of motion than those who lead a sedentary lifestyle. This holds true even for older adults.
They are advised to engage in activities that enhance strength, balance, and flexibility at least twice a week. Additionally, older adults should aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous activity.
Stretching and diet can also help
As noted by Sciencefocus, in addition to regular workouts, proper stretching is essential. Yoga is a fantastic option for this purpose, provided one can manage its exercises. However, even simple stretching can help improve flexibility. It can be practiced while watching TV or talking on the phone.
A balanced diet is also important, especially when it comes to nutrients like protein, which builds muscle, as well as calcium and vitamin D, which help maintain bone density. Following these straightforward recommendations can help preserve flexibility even in advanced age, ensuring that standing up from a chair isn’t a struggle.
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