As we age, our bones lose density, muscles lose flexibility, and joints become worn.
Common conditions affecting muscles and the skeleton, or the musculoskeletal system, in older people include:
- OSTEOARTHRITIS – the cartilage within the joint breaks down, causing pain and stiffness
- OSTEOMALACIA – the bones become soft, due to problems with the metabolism of vitamin D
- OSTEOPOROSIS – the bones lose mass and become brittle. Fractures are more likely
- RHEUMATOID ARTHRITIS – inflammation of the joints
- MUSCLE WEAKNESS AND PAIN – any of the above conditions can affect the proper functioning of the associated muscles.2
Fortunately, it’s never too early or too late for patients to take care of and strengthen their bones, muscles, and joints and to protect them for the future. In fact, according to the State Government of Victoria Department of Health: “Research shows that exercise can make bones stronger and help slow the rate of bone loss”.2
STEPS TO IMPROVE BONE, MUSCLE, AND JOINT HEALTH
- Eat a healthy balanced diet rich in calcium and vitamin D.3,4,5
- Spend time outside to build up vitamin D levels.3,5
- Stop smoking and limit the amount of alcohol consumed.3,4,5
- Do regular weight-bearing and muscle-strengthening exercise, like walking, climbing stairs, lifting weights, and dancing. 3,4,5
- Exercises that improve balance and coordination, like tai chi, can lower the chance of falling.2
- Later in life, physical activity may slow the progression of osteoporosis because it reduces the pace at which bone mineral density is lost.2
- There is a theory that rotational or twisting motions, in which the muscle attachments pull on the bone, are also advantageous.2
- Stretching is an excellent method for maintaining joint flexibility.2
The National Osteoporosis Foundation of South Africa (NOFSA) hosts an annual fun run to promote awareness for Osteoporosis and bone health. The Covid-19 pandemic forced them to take the fun run virtual. This year’s event takes place from 25-27 November anywhere you want to run. The race that you enter for can be done at any time (in one run) over the three days, with a medal for the first, second and third place winner in each race. There are raffle tickets available for a R1 000 Takealot gift voucher (there might be more than one voucher). To participate, or for more information, visit https://osteoporosis.org.za/nofsa-events/nofsa-run-walk-for-life/
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