Maintaining the Musculoskeletal System

The Aging Population Life expectancy in the U.S. has increased dramatically over the past century. In 1900, the average person was expected to live to 47. By 2000, life expectancy was 77 years.

The increased life span has led to greater numbers of older people in this country. According to the Census Bureau, there were nearly 35 million Americans 65 and older in 2000. By 2030, their numbers are expected to double. At that point, one in five people in the U.S. will be older than 65.

Effects of Aging on the Body Researchers estimate 80 percent of those 65 and older have some degree of musculoskeletal problems, like osteoporosis, arthritis or back pain. As we age, the body undergoes several changes. After about 40, women lose about 8 percent of their peak bone mass every ten years. Men lose about 3 percent/decade. By 80 or 90, most people have lost about half their peak bone mass. As bone density decreases, the risk of fractures increases.

Aging is also associated with loss of skeletal muscle, caused by a decrease in the number and size of muscle cells. From about 25, skeletal muscle mass declines about 4 percent a year. After 50 and beyond, the rate of muscle mass decline is about 10 percent/year. Decreased strength can lead to mobility problems, difficulty getting out of a bed or a chair, and an increased risk for falls.

Cartilage, the protective tissue that protects the bones in a joint, also deteriorates with age. With time, the bones may start to rub against each other during movement, causing inflammation, joint pain and restriction of activity. Degeneration of supporting structures, like the tendons and ligaments, increases the risk of injury and pain in the tissues surrounding joints (like the rotator cuff in the shoulder).

Some of the most dramatic changes in the body occur in the intervertebral disks in the spine. They cushion the vertebrae during movement. Each disk is like a jelly-filled donut, with a tough outer covering and squishy, fluid-filled inside. As we age, tiny cracks can form in the outer covering. The covering may also start to thin and wear away. In addition the interior contents of the disk begin to lose water content and volume. Eventually, the size of the disk decreases, causing a loss of height between the disks. Pressure may build on the delicate nerves in the spinal cord, causing back pain.

Maintaining the Musculoskeletal System The musculoskeletal system is a framework that supports the entire body. Orthopaedic Surgeon, Dr. Nicholas DiNubile, says our body's framework is only designed to last about 35 to 40 years. Thus, our bodies have not caught up with the increase in life span, causing parts to "wear out."

But DiNubile says we can reduce or prevent some of the degenerative changes in the musculoskeletal system. Our bodies are constantly undergoing a remodeling process. The trick to healthy aging, is to change that process from a negative, or degenerative one, to a positive, strengthening direction. He has written a book, titled FrameWork, in which he outlines seven steps for fixing our body's musculoskeletal system.

The first step is to find the weak links in healthy aging. These are problems that can increase the risk of symptoms later on, like being overweight, having an old sports injury, or a family history of arthritis. By recognizing these factors, you can learn ways to work around them or reduce the impact of the conditions.

Step two is participation in cardiovascular exercise. This kind of exercise helps the heart and lungs work more efficiently and increases endurance. However, people need to be aware of potential problems in their framework before choosing a cardiovascular exercise program to avoid injury to their framework.

Step three is core exercise. Strength training helps keep the muscles strong.

Step four is flexibility training to improve range of motion in the joints. Flexibility, along with strength and endurance training, improves the ability to perform daily activities and self-care.

Step five is recovery. The focus of this step is on how the body recovers from exercise training. This step is just as important as the workout to keep the body flexible and strong and reduce the risk of stiffness.

Step six is nutrition. The body needs fuel to keep going and maintain healthy tissues. Proper nutrition provides vitamins, minerals, protein, water and other important nutrients for optimal health and well being.

Step seven refers to mindset. Keeping the body mentally well is just as important as keeping it physically well. Stress can cause a great deal of damage to the body and weaken the immune system. It's important to reduce damaging stress as much as possible and keep a positive, healthy outlook.

Dr. DiNubile's book, FrameWork, can be purchased from your local or online book retailer. For more information about the recommendations, visit his website at http://www.drnick.com.

For information on aging and the body: Alliance for Aging Research, http://www.agingresearch.org Centers for Disease Control and Prevention, http://www.cdc.gov