STAYING FIT & ACTIVE

Joint, Muscle & Bone Health

To stay active, your joints, muscles and bones need to work well together.
With a proactive approach, you can rebuild and repair a strong foundation
to help keep your body active.


The Human Body Has:



This hard-working trio is what keeps our body moving so we can keep up with life and
all the things we love to do!

Without joints, muscles and bones, we couldn’t stand, walk, run, or even sit!


We often get reminded to look after the health of our bones, but having strong bones is wasted if our muscles and joints aren’t up to the task of moving them. The fact is we need healthy joints, muscles and bones to move well and stay active.


Bone and muscle mass naturally deteriorate over time and from mid 40s, many people start to feel niggling joint aches and pains. With proactive management, it’s possible to rebuild joint cartilage, bone density and muscle mass at any age to rejuvenate musculoskeletal health.


SOURCE : Developed from Health and Ageing: A Discussion Paper, 2001. World Health Organisation

From as early as 30 years of age, our joints, muscles and bones undergo change due to age and wear and tear.

We start to lose muscle mass:

3-8% each decade

Our bones become soft and prone to break:

Worldwide 1 in 4 people over the age of 50 years will suffer from a broken bone

The tissues that line our joints become thin and brittle:

9% of Australians have osteoarthritis


Physically you may notice

Joint pain, stiffness and muscle cramps

Decreased strength

Niggling aches and pains

Diminished athletic performance (reduced speed, agility etc.)

Decreased flexibility

Limited range of movement

Or, you may notice no signs at all




REFERENCES

English et al, 2010 ‘Protecting muscle mass and function in older adults during bed rest’ Current Opinion in Clinical Nutrition & Metabolic Care, 2010 Jan;13(1):34-9.

Freemont et al, 2007 ‘Morphology, mechanisms and pathology of musculoskeletal ageing’, Journal of Pathology, 2007 Jan;211(2):252-9

JafariNasabian et al, 2017 Aging human body: changes in bone, muscle and body fat with consequent changes in nutrient intake’ Journal of Endocrinology, 2017 Jul;234(1):R37-R51

Keller et al, 2013 ‘Strength and muscle mass loss with aging process. Age and strength loss’, Muscles, Ligaments and Tendons Journal, 2013 Oct-Dec; 3(4): 346–350.

Osteoporosis Australia, ‘What you need to know about Osteoporosis’, https://www.osteoporosis.org.au/resources

Rizzoli et al, 2014, ‘The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: A consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO)’, Maturitas, 2014 Sep;79(1):122-32.

Roberts et al, 2016 ‘Ageing in the musculoskeletal system Cellular function and dysfunction throughout life’ Acta Orthopedia, 2016 Dec; 87(Suppl 363): 15–25.