Gaby
As we get older, simple movements can start to feel stiff. 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?
Several factors make it increasingly difficult to stand up with age. Tendons become stiffer around the joints, and joint cartilage wears down. Ligaments also weaken, joint fluid decreases, and the muscles around the joints can become tenser.
Muscle mass also decreases with age, particularly in the quadriceps (located at the front of the thighs). This muscle group is crucial for rising 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 helps maintain flexibility as we age. It also improves bone density, cardiovascular health, and mental well-being.
Research shows that physically active individuals can achieve a greater range of motion than people who lead a sedentary lifestyle. This holds true even for older adults.
Older adults 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
In addition to regular workouts, stretching is essential. Yoga is a great option if you can do the poses. However, even simple stretching can help improve flexibility. You can stretch 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, and calcium and vitamin D, which support bone density. Following these straightforward recommendations can help preserve flexibility even in advanced age, making it easier to stand up from a chair.
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