Age-Associated Changes in Flexibility and Joint ROM, and What to Do About It.

Aging is associated with an overall decline in the efficiency of the body’s systems and processes. While these changes are inevitable, the degree to which they affect one can be largely influenced by an individual’s choices in how they prepare for older age and then carry themselves through it. Unfortunately, one is typically unable to maintain the specific qualities of strength without deliberate efforts, with a sedentary lifestyle acting as a predictor of eroded muscular flexibility and joint range of motion.

Muscular flexibility directly affects joint range of motion (ROM) in that greater flexibility is correlated with greater joint ROM. The implications of diminished accessible motion are heavy, as stiffness often goes hand in hand with decreased functionality. And while a loss of both is an anticipated accompaniment to aging, if substantial enough, they can signal the beginning of the end. This could look like an inability to carry out daily tasks such as cleaning, getting dressed, climbing stairs, or getting in and out of a vehicle. It could also lead to the cessation of once enjoyable hobbies like hiking, gardening, golfing, etc.

Disabilities that prevent one from doing previously simple tasks of cooking and cleaning are congruent with a loss of independence. The individual would become reliant on others to do and provide for them as they are no longer able to care for themselves. For many people, a loss of independence can create issues related to mental health, such as depression. If someone can no longer interact with their hobbies or activities that bring them joy, they may find themselves disconnecting from their social circles. With a loss of community and connection, again, many find themselves struggling with the negative symptoms associated with isolation and depression.

Fortunately, maintaining an active lifestyle serves as a deterrent to these unfavorable shifts in autonomy. Both strength training and flexibility training provide seniors with the stimulus needed to maintain and even improve their physical standings. Flexibility programs aimed to target seniors not only help them to “feel” better but also aid in the prevention of injury; a reduction in tissue extensibility and motor control is correlated with a higher risk of physical trauma. Additionally, if one is to become injured, having a substantial base in ROM benefits the healing process. Fascinatingly enough, data shows that not all joints are affected equally, with age-related joint motion reduction being site-specific. This suggests that lifelong patterns of use may be responsible for certain zones being more affected. Trainers should consider adopting strategies that specifically target areas of individual stiffness when creating flexibility programs for senior populations, with regular attention to common sites of restriction. Strength training should take advantage of one’s controllable range of motion, teaching the individual to create strength, stability, and even power within those ranges. By developing flexibility that one can actively access through strength training (versus passive ROM), we ensure that the client or person in question can control their positions and postures in more demanding situations.

While old age is an inescapable part of living a long life, it doesn’t have to mean a loss of independence or joy. Maintaining an active lifestyle with an emphasis on strength and flexibility can ensure that we age gracefully and with fewer limitations.