Flexibility With Age - The Adult Years

In the previous post we looked at how flexibility changes throughout the childhood years. Now let’s look at what tends to happen to our flexibility as we age from young adulthood through senior our years.

YOUNG ADULTS (20 TO 30 YEARS) (1-3)

At this stage of life, we will tend to be at our best physically. Our muscle mass peaks at age 25. We will also find that our postural stability will be optimal. (1) It’s usually a busy stage of life where there are many activities packed in a day and usually not much time for a sedentary lifestyle.

The key during this phase is to keep moving through the body. The minimum requirement for flexibility training for this demographic is regular exercise that works them through full ROM, including endurance training, calisthenics, and resistance training. (2) Stretching before and/or after activities is always advised. With this type of dynamic routine incorporated into their daily schedule, young adults can expect to keep their flexibility as well as maintain the integrity of their postural stability. (3)

ADULTS (30 TO 50 YEARS) (1)

During this phase, even though postural stability will most likely be maintained well into the 50s (usually until aged 55 years), (1) adults may begin to experience a decrease in their muscle mass, muscle power and strength. Also, as fast-twitch muscle fibers begin to shrink, the ability to jump, sprint, and other quick power moves start to decline.

At this stage, minor setbacks in the body can be experienced while doing the simplest of tasks:

  • Twinge in the side while vacuuming the living room

  • Strained neck muscle while driving

  • Twinge in the lower back while reaching for the top kitchen cabinet

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Adults at this stage may also experience prolong recovery and/or injury from their weekend warrior activities (eg, team sports, running, tennis, swimming, golf). Another point to consider at this phase of life is the many demands that can pull you in differing directions: career, marriage, children. It becomes extremely challenging to set aside a time just to workout.

However, this is when a consistent exercise routine is most important to prevent injury and to sustain free healthy movement while engaging in multiple, daily activities at work or play. It is, therefore, highly recommended that adults make that extra effort to squeeze in a well-structured flexibility fitness program, that’s holistic and doesn’t only include stretching but targeted strength and stabilizing exercises.


MIDDLE LIFERS AND SENIORS (50+)

At this phase, aging can begin to take its course. The compositional structure of our muscles, connective tissues, and joints change considerably. Overall flexibility declines rapidly if no preventative action is taken, greatly impacting flexibility and the ability to move freely. This is where eating right is essential and flexibility training, including stretches, resistance and stabilizing training are critical.

Let’s take a closer look at the natural changes that occur in the body at this stage.

CHANGE IN ELASTICITY AND CHEMICAL STRUCTURE (1,4)

The basic building blocks of our tissues are our cells. With the aging process, the cell membranes begin to change, making it harder for nutrients, oxygen, carbon dioxide and wastes to pass through easily and freely. Instead, toxins begin to accumulate in the cells, and thus, in our tissues overall. Toxin filled tissues can become rigid, nodular (bumpy/lumpy), and less elastic, reducing flexibility. (1,4)

LESS MUSCLE MASS (1,3,5-12)

In addition, muscle mass starts to decrease rapidly at age 50+, declining at an annual rate of 1-2%. By the time an adult reaches 80 years they can lose up to 50% of muscle mass! (3,8)

As muscle mass disappears, it is usually replaced with tough, fibrous tissue (collagen) as well as with less pliable, fatty fibers. (9,10) With the overall change in tissue composition and loss of mass, muscles will become more rigid and inflexible.

DECREASE IN RANGE OF MOTION (ROM) (3)

Over time, range of motion (ROM) decrease by as much as 50% in various parts of our bodies due to tissues (eg, tendons and ligaments) thickening, shortening, and losing elasticity. (3)


LESS MUSCLE FORCE AND POWER (1,5,9,11-14)

During this phase of life, an individual’s strength tends to decrease noticeably, and they begin to feel weaker. (9) Medical science estimates that after age 50 years muscle strength declines by 1.5% annually; from 60 years onward the decline is 3%. (5)

Muscles will contract less due to the loss of muscle mass and gradual composition change. (1,9) The size and number of muscle fibers decrease. There will be a net conversion of fast type II muscle fibers responsible for power changed into slow type I  muscle fibers. As a result, muscles will tend to perform with less explosive force and power (ie. loss of strength). (5)

STIFFNESS DUE TO CROSS-LINKS AND ADHESIONS (4)

During the aging process there also tends to be an overaccumulation of cross-links in the tissues . Cross-links are responsible for the movement of muscles and help the muscle actin slide back and forth smoothly. The over accumulation of these cross-links ultimately limits muscle movement. (4). 

In addition, there may be muscle adhesions, which develop most frequently from muscle injuries. Since muscle tissues have limited regenerative capabilities, injuries usually heal as scar tissue, adhesions. This scar tissue is relatively hard and unless worked through by some stretching techniques like self-myofascial release (SMR), or in serious cases by a therapist, muscles will shorten, and ROM will be limited by the stiffness and inflexibility of the muscle.

 

JOINT STIFFENSS DUE TO CARTILAGE DEGENERATION (1,3,9, 15)

The cartilage, which is the connective tissue that cushions the joints and helps in overall movement, starts to decrease in the aging process. (9) As the cartilage between joints thins, and there is more wear and tear on the joints, there is a higher probability/risk of painful bone-on-bone contact. (9) 

The finger, knee, hip, and ankle joints are also particularly susceptible to degeneration. They are especially prone to overuse and wear and tear and are particularly susceptible to ROM reduction. (1,3, 15)

STIFFNESS DUE TO MINERAL DEPOSITS AND DEHYDRATION (4,9,15-17)

Mineral deposits (eg, calcium buildup) will be another factor that may greatly impact mobility and flexibility during aging. Mineral deposits tend to accumulate and stay in and around the joints, (known as calcification), making it hard for joints to move smoothly. Common places for mineral deposits to accumulate are in the shoulder, wrists, knees, hip and ankle joints. (4,9,15)

Another effect is dehydration within our cells. This leads to stiff, inelastic ligaments and tendons that are less tolerable to stress. (16) Dehydration also leads to decrease in synovial fluid in the joints. Synovial fluid helps to keep the joints fully lubricated and to keep us moving like a well-oiled machine. Dehydration of the joints leads o stiffness and overall inflexibility in the body. (16,17)

It is for this reason that it becomes so important as we age that we keep drinking water to stay hydrated.

DON’T DESPAIR - THERE ARE WAYS TO HELP REVERSE INFLEXIBILITY

Looking at the aging process and how it can impact our movement is never fun. However, there is a lot that can be done preventively to alleviate and, in some instances, even reverse some of the conditions mentioned above.

Eating Right Is Critical

  • Drink enough water to keep your body hydrated and to flush toxins out of the body

  • Keep body inflammation to a minimum

  • Feed your muscles properly by consuming adequate amounts of high-quality, lean and clean complete sources of protein

  • Fuel your joints with collagen to keep them functioning smoothly

Movement is essential

Keeping flexibly and functionally fit is key:

  • Make a conscientious effort to stretch routinely to help correct muscle imbalances and avoid pain and further injuries

  • Strengthen muscles, especially by incorporating resistance training into your routine, to maintain muscle mass and power

  • Practice stabilizing exercise to keep your balance sharp

  • Challenge yourself by performing multi movements (eg dance) that not only keep the body mobile but the brain sharp.

Here’s to clean eating and healthy mobility. Join the movement!



References:

  1. Effects of aging. OrthoInfo website. http://orthoinfo.aaos.org/topic.cfm?topic=a00191. Reviewed September 2009. Accessed September 4, 2020.

  2. Haskell WL, Montoye HJ, Orenstein D. Physical activity and exercise to achieve health-related physical fitness components. Public Health Reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424730. 1985. September 4, 2020.

  3. Ingle D. Postural stability and flexibility in young adults. Ursidae: The Undergraduate Research Journal at the University of Northern Colorado. http://digscholarship.unco.edu/urj/vol2/iss2/5/. Published 2012. Accessed September 4, 2020.

  4. Martin LJ, Zieve D, Ogilvie I. and A.D.A.M. Editorial Team. Aging changes in organs – tissues—cells. MedlinePlus website. https://medlineplus.gov/ency/article/004012.htm. Reviewed May 2015. Accessed September 4, 2020.

  5. Von Haehling S, Morley, JE, Anker SD. An overview of sarcopenia: facts and numbers on prevalence and clinical impact. J Cachexia Sarcopenia Muscle. 2010;1(2):129-133. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3060646/. Accessed September 9, 2021.

  6. Bassey EJ, Morgan K. Dallosso HM, Ebrahim, SB. Flexibility of the shoulder joint measured as range of abduction in a large representative sample of men and women over 65 years of age. European Journal of Applied Physiological and Occupational Physiology. 58(4);353-360. https://www.ncbi.nlm.nih.gov/pubmed/2920713. September 4, 2020.

  7. Buckwalter, JA. Maintaining and restoring mobility in middle and old age: the importance of the soft tissues. Instructional Course Lectures. https://www.ncbi.nlm.nih.gov/pubmed/9143988. September 4, 2020.

  8. McMurdo MET. A healthy old age: realistic or futile goal? BMJ. 2000:321:1149-1151.

  9. Martin LJ, Zieve D, Ogilvie I. and A.D.A.M. Editorial Team. Aging changes in the bones – muscles—joints. MedlinePlus website. https://medlineplus.gov/ency/article/004015.htm. Reviewed August 2016. Accessed September 4, 2020.

  10. Harvard Health Publications. Exercise and aging: Can you walk away from Father Time. Harvard Medical website. http://www.health.harvard.edu/staying-healthy/exercise-and-aging-can-you-walk-away-from-father-time. Published March 2014. September 4, 2020.

  11. Metter EJ, Lynch N, Conwit R, Lindle R, Tobin J, Hurley B. Muscle quality and age: cross sectional and longitudinal comparisons. J Gerontol A Biol Sci Med Sci. 1999;54a(5):b207-B218. https://academic.oup.com/biomedgerontology/article/54/5/B207/548200. Accessed June 21, 2021.

  12. Goodpaster BH, Park SW, Harris TB, et al. The loss of skeletal muscle strength, Mass, and quality in older adults: The health, aging and body composition study. J Gerontol A Biol Sci Med Sci. 2006;61(10):1058-1064.https://pubmed.ncbi.nlm.nih.gov/17077199. Accessed June 21, 2021.

  13. Abellan van Kan G. Epidemiology and consequences of sarcopenia. J Nutr Health Aging. 2009;13:708–712. doi: 10.1007/s12603-009-0201-z

  14. Doherty TJ. Invited review: aging and sarcopenia. J Appl Physiol. 2003;95:1717–1727. 

  15. Editorial Team.Calcium pyrophosphate arthritis. MedlinePlus website. https://medlineplus.gov/ency/article/000421.htm. Accessed September 9, 2021

  16. Buckwalter, JA. Maintaining and restoring mobility in middle and old age: the importance of the soft tissues. Instructional Course Lectures. https://www.ncbi.nlm.nih.gov/pubmed/9143988. September 4, 2020.

  17. McMurdo MET. A healthy old age: realistic or futile goal? BMJ. 2000:321:1149-1151.



Robyn Reid