If you are physically active, it has a significant impact- improvement of musculoskeletal and overall health. It will also delay ageing for you. With age, musculoskeletal system decline. But if you continuously engage in physical activity, the decline may be delayed, according to increasing amount of evidence received in scientific studies.
Lots of deterioration that are seen with ageing are not actually related to ageing but more related to a sedentary lifestyle. If you are physically active, your overall health and the musculoskeletal health will be in a better condition. Such an important revelation was found in a latest research done on senior athletes of 65 years and up. The research results were published in the Journal of the American Academy of Orthopaedic Surgeons (JAAOS).
Previously it was thought that Ageing results in unavoidable deterioration of the human body. It also negatively affects functions of the body. Ageing causes different diseases like obesity, diabetes, joint and bone problems including osteoarthritis besides causing injuries like strains, sprains and fractures etc. however, the recent results talk about something else- with comprehensive fitness and nutrition routines, the deterioration of bone and joint health can be checked. Such a routine can also help people to maintain their physical health. The research included some senior elite athletes.
New evidences now suggests that it is possible to regulate age-related problems of the musculoskeletal system. If you are able to get rid of a sedentary lifestyle, you'll be able to live a life with better health.
Physical activities have several positive effects on your body. They will help you do maintain your bone density, ligament and tendon function, muscle mass and the volume of cartilage. Maintenance of these systems will ensure optimal physical function and health. The physical combined activity routine should include resistance, flexibility, endurance and balance training.
Engaging in longer duration and intense resistance training will help in increasing muscle strength, bone mass and lean muscles. Moderately intense resistance training will also help you to decrease any fat mass present in your body. To improve bone density and eliminate the risk of strains, fracture and sprains, you should start lower and upper body resistance training.
You need sustained and moderately intense aerobic training to improve your heart health and to increase oxygen consumption. It also offers other musculoskeletal benefits. It maintains the muscle strength and cartilage volume reduces accumulation of fat. You need at least 150 to 300 minutes of endurance training every week. Breaking down to 10 to 30 minute episodes.
Flexibility and balance
You need flexibility exercises if you are an active older adult and want to maintain your range of motion, reduce injury and optimise your performance. Flexibility training can take up two days or more a week. Sustained scratches and non-resistant movements are generally recommended for senior people. Go for progressively difficult postures for improving and maintaining your balance. The difficulty of the postures should be based on your ability and tolerance. Overdoing the exercises may harm your different body parts.
It is also very essential to have a proper nutrition. Active older adults need the right nutrition for optimize performance. In case of senior athletes, the daily protein intake of 1.0 to 1.5 g per KG is recommended by the study. The carbohydrate consumption for them should be 6 to 8 g per KG.
It is important to have an individual regimen for older adults, depending on the present condition. The regimen should be followed regularly and safely. To make sure to minimise the bone and joint health decline and to improve fitness levels, patients should continuously go beyond the minimum exercise recommendations.