Getting older can take its toll on a body

What happens to flexibility as we age? You guessed it. It decreases. The good news is that some studies, but not all, show improvements in function when individuals engage in exercise programs that involve stretching exercises. Unfortunately, the studies on flexibility in the aging population aren’t as complete as they are for studies of strength and endurance, but the studies do suggest that significant improvements in the range of motion of various joints (neck, shoulder, elbow, wrist, hip, knee, and ankle) can occur when stretching exercises are prescribed. It’s just that it isn’t clear how much flexibility training older adults should do to maintain good range of motion, function, and health.

What happens to balance as we age?

Balance decreases as we age, and importantly, falling is a major problem as a result. According to the U.S. Centers for Disease Control and Prevention (CDC), one of every three Americans over the age of 65 falls each year, and among individuals 65-84, falls account for 87% of all fractures and are the second leading cause of spinal cord and brain injury. The good news is that physical activity can improve balance and reduce the risk of falling. In one study of 256 older adults (70 to 92 years of age, average age 77) who did tai chi for six months, there were 52% fewer falls in the individuals who did tai chi compared to those who didn’t, and there were fewer falls overall among the individuals who did tai chi compared to those who didn’t (28% versus 46%).

 In an even more convincing study called a meta-analysis, where researchers combine the results of many studies on the same subject, it was reported that muscle strengthening and balance retraining exercises in 1,016 older men and women (ages 65 to 97) reduced the risk of falls and fall injuries by as much as 35%-45%.

What happens to bones as we age?

Bones tend to decrease in density as we age, and for some individuals, it can lead to osteoporosis. Osteoporosis is a disease of low bone density and can lead to an increased risk of fracture. According to the National Osteoporosis Foundation, osteoporosis and low bone mass affect 44 million men and women ages 50 and older in the United States, or 55% of the people 50 years of age and older.

The bad news is that osteoporosis is responsible for more than 1.5 million fractures annually, including over 300,000 hip fractures, 700,000 vertebral fractures, 250,000 wrist fractures, and 300,000 fractures at other sites. The good news is that exercise can increase bone density in some older individuals. The precise amount and type of exercise necessary to accrue benefits is unknown, but encouragingly, research shows that weight lifting, and even just walking, can increase bone density in the hip and spine. The reason for the benefits may be that weight lifting causes stress on the bones as the muscles contract (which causes the bones to thicken), and the impact of walking also causes stress on the bones, which stimulates them to grow.

In two different studies of weight lifting—one of middle-aged and older men (50-70 years old) who lifted weights three times a week for 16 weeks, and the other of women 40-70 years of age who lifted twice a week for one year—bone density in the leg and back of subjects in both studies increased. There is also some evidence that walking can increase bone density in the hips and lower back, but the recommendation for frequency and intensity of the walking is not clear. What is clear is that exercise does help build or preserve bone density, and so it is recommended that we stay active for our bone health.