Muscle degeneration

by Alexandra Middleton | 29 Jul 2013

As we get older our bodies will gradually lose muscle mass and strength. While we have to acknowledge that it’s a natural part of ageing, we can actively resist the changes by maintaining regular physical activity.

The muscular changes that occur with age are in part related to the way we use our bodies, and in part to time itself. They are the cumulative effect of a life lived, explains National President of the Australian Physiotherapy Association (APA) Marcus Dripps.

The most common conditions that develop as a result of the general wear and tear of ageing are biomechanical issues, usually felt in the spine or anywhere there is articular surfaces – the end surfaces of bones, where two are separated by cartilage to form a joint – such as hips, knees, back, neck or shoulders.

A progressive condition rather than a result of trauma, these muscular skeletal and soft tissue disorders can become quite acute and painful.

Exercise and muscles

The rate at which our muscles deteriorate directly relates to an individual’s level of physical activity. While exercise is touted as the fountain of youth because of its ability to help older people maintain independence, recover from illness and lower disease risk, a sedentary lifestyle hastens the weakening of muscles, and reduced muscle strength further decreases the likelihood that individuals will exercise.

“If people maintain a steady dose of resistance training they can maintain enough muscle bulk that they won’t recognise an increase in muscle weakness,” says Specialist Neurological Physiotherapist Melissa McConaghy.

“Regular physical activity is essential to offset age-related weakness that will ultimately limit function and the enjoyment and quality of life.”

Take action against pain

People regularly assume that rest is the most appropriate way to manage muscular conditions. If you are experiencing pain that interferes with daily activity or physical exercise, it is best to take action: see a health professional. 

By intervening you can identify activities that may be triggering the pain and establish other ways to stay active that won’t aggravate the condition.

McConaghy says there are lots of ways to progress from a period of immobilisation, particularly activities such as swimming or bike riding which have low impact on joints. By changing your style of exercise you can continue to remain active while recovering from acute pain or injury.

Rest and sleep, of course, are two different things, and sleep is important in managing pain. A factor that contributes to muscular pain is an individual’s sleeping patterns, which are characteristically poor in older people. Pain is closely tied to perception, and fatigue can greatly exacerbate the perception of pain. So a good night’s sleep can make a world of difference, helping you get active again sooner.

Fast changes

The biggest issue with adopting a more sedentary life as we age is that at this point our muscles require more input in terms of stretching and strengthening activity to achieve structural change. What is quite surprising is how quickly a reduction in physical activity will cause changes in an individual’s muscular system. 

“If we were to take a fit and healthy 50 year old and confine them to bed, within 48 hours you would see changes to their muscular system,” says Dripps. The key message is that people need to be as active as they can in their current circumstances as early as possible, even in situations where there is illness or injury. 

When recommending exercise programs to older Australians, the APA pinpoints four main components: flexibility, mobility, strength and cardiovascular activity. Whatever type of exercise an individual chooses, Dripps recommends a program be built around functionality and be tied to aspirations that improve lifestyle.

“I have always believed in the premise that you need to do something that you enjoy,” says Dripps. “For this reason we recommend exercise programs that maintain or improve an individual’s capability to do the things that are important to them. The most important thing is for people to enjoy movement, because being sedentary is harmful for you.”

While the ageing process is inevitable, the impact on our day-to-day lives is controllable. By committing to a form of exercise that is enjoyable it’s possible to stave off the muscle deterioration that threatens independence and enjoyment of life. To maintain a healthy body, replace sedentary behaviour with physical activity, even if it’s only for 30 minutes each day.

Of course, always consult your doctor before taking on a new exercise regime to make sure it is suitable.