How to help prevent Arthritis and Osteoporosis
posted in Exercise Science |One of the sad facts of life is that none of us are getting any younger. And neither is Australia’s population. Due to low birth rates and longer life expectancies our population is an aging one. 13.1% of our population is comprised of those aged 65 years and older. By the year 2010 it is believed that this will grow to 14.3%. The bearing that this will have on society and the economy is huge.
Since we’re all going to be in this position one day what should we know? What really happens to our body as we age?
♣ There is a reduction in muscle mass which can slow down our metabolism at a frightening rate.
♣ Our bones start to lose density - osteoporosis.
♣ We start to put on more body fat.
♣ Our joints can degenerate which can lead to arthritis.
Arthritis and osteoporosis cost the Australian government $4.6 billion in the 2000 – 2001 financial year. In 2004 – 2005 18% of the population reported suffering from these conditions. Osteoporosis is caused by this loss of bone density. Once our bones reach a certain point of density (or lack thereof) we are classified as having osteoporosis.
What happens to you
The ill effects of osteoporosis can include degeneration of the spine and an increased risk of bone fractures. I’m sure that none of us want to be diagnosed with this in older age.
Older individuals can look very skinny and frail due to the reduction of muscle mass. If measurements were taken, the older individual would have less lean body mass (muscle and bone) than an equally skinny younger person.
Unfortunately all of these processes can start as early as our 30s but come on quite slowly. This is both a blessing and a curse. We don’t wake up one morning unable to do the things we were able to yesterday, but on the other hand we sometimes don’t notice how far we’ve gone until we have slid too far down the slope.
What can we do to stop this?
Appropriate strength and aerobic training programs have been shown to slow down loss of both muscle mass and bone density. There is also evidence out there to suggest that loss of lean muscle mass can actually be reversed through strength training. Increasing our muscle mass will help to raise our metabolism and day to day tasks that require strength will become much easier. Slowing the rate of bone mineral loss will prolong, or even avoid, the onset of osteoporosis and will help us to be more resilient against bone fractures. Appropriate programs can also be designed to help aid balance and reduce the incidence of falls in the elderly. Here’s a scary fact: 24% of those over 50 who break their hip in a fall die within the next year. Isn’t that something that we should take measures to avoid?
So if properly designed exercise programs can help to slow, and in some cases reverse, the aging process; why are you still sitting there reading this? Get out there and start exercising. Your body will thank you for it.