Age: Is It Just a Number or a State of Mind?
Aging is inevitable, but how we age is largely in our hands. While our bodies endure daily stresses and may experience wear and tear as we grow older, the notion of "aging gracefully" isn’t a mere platitude. It’s a possibility grounded in science and practice. The question is, can we continue to move, function, and enjoy life well into our later years? The answer lies in how we approach our physical, emotional, and nutritional well-being today.
Think ahead: will the activities you love today still be accessible to you in 20 or 30 years? With sensible training, building robust joints, and addressing our weaknesses holistically, there’s every reason to believe they can be. Here at Neurohealth Wellness, we believe that the key to aging gracefully lies in three vital strategies: strength, flexibility, and motor control.
The Science of Strength and Longevity
When we picture aging, many envision frailty—people confined to walkers or armchairs. But this narrative is far from universal. Research consistently highlights the pivotal role of strength in longevity and quality of life. Studies show that muscle strength, particularly in the quadriceps, is directly linked to mortality risk. Stronger individuals tend to live longer, healthier lives, while those with reduced muscle strength face a higher risk of falls, fractures, and associated complications.
According to a 2023 study published in the Journal of Cachexia, Sarcopenia and Muscle, maintaining muscle mass through resistance training can dramatically improve life expectancy and reduce the risk of chronic diseases like diabetes and cardiovascular conditions. The takeaway? Strength isn’t just about lifting heavy—it’s about ensuring your body remains resilient and functional.
The beauty of building strength is that age is not a limitation. Consistent strength training—even later in life—can offset natural declines in muscle mass and keep you performing feats of physicality well into your 70s, 80s, and beyond. Just imagine doing things at 80 that most 20-year-olds would envy.
Motion is Lotion: Flexibility and Joint Health
Stiffness isn’t inevitable with aging—it’s often the result of inactivity. Joints, much like hinges, thrive on movement. The adage “motion is lotion” aptly describes the role of movement in lubricating joints and maintaining their range of motion. Reduced flexibility doesn’t just make physical activities harder; it increases the risk of injury and pain.
Research shows that joint flexibility decreases significantly with age. For example, shoulder flexion declines by 5–6 degrees per decade, and hip flexibility by 6–7 degrees. Over a few decades, this adds up to a significant loss of movement capacity, making everyday tasks increasingly challenging.
However, the decline isn’t irreversible. Techniques like dynamic stretching, yin yoga, and movement pattern trainingcan restore and even enhance flexibility. Holding stretches for at least 30 seconds allows the muscle spindle fibres and nerve pathways to adapt, promoting lasting changes. Flexibility-focused disciplines such as Animal Flow and Ido Portal-inspired movement systems emphasise full-body integration and fluid motion, helping to reverse the effects of a sedentary lifestyle while keeping joints supple.
Enhancing Motor Control: The Missing Link
Flexibility and strength mean little without motor control. Motor control—our ability to coordinate movements effectively—is critical to preventing falls, improving balance, and enhancing overall quality of life. Impaired motor control is one of the leading contributors to falls among the elderly, with devastating consequences such as hip fractures that can be life-altering.
Balance, coordination, and proprioception are trainable skills that often go overlooked in traditional fitness routines. Here at Neurohealth Wellness, we use advanced diagnostic tools to assess balance and motor control. By identifying and addressing weaknesses in your balance system, we can reduce your risk of falling and enhance your ability to navigate the world confidently.
One effective way to train motor control is through proprioceptive exercises. These involve movements that challenge your body’s awareness in space, such as standing on one leg or practicing controlled dynamic motions. Techniques borrowed from Animal Flow or similar movement-based systems encourage exploration of your body's capabilities, fostering better control over how you move.
A Holistic Approach to Aging Gracefully
Aging gracefully isn’t just about avoiding deterioration—it’s about thriving. Genetics play a role, but we are not mere spectators in the process. By actively shaping our environment and making intentional choices, we can profoundly influence how we age.
- Strength Training: Incorporate weight-bearing exercises into your routine to maintain muscle mass and improve bone density. Movements like squats, lunges, and push-ups can be scaled to any fitness level.
- Flexibility Practices: Prioritise mobility-focused activities such as yoga or dynamic stretching routines. Include movement-rich practices like Animal Flow to build fluidity and strength simultaneously.
- Motor Control and Balance: Train your proprioceptive system with exercises that challenge your balance and coordination. Simple practices like balancing on one foot or walking on uneven surfaces can work wonders.
- Daily Movement: Aim to move throughout the day, not just during structured exercise. Walking, dancing, or even playful activities with your family contribute to better joint health and overall vitality.
- Nutrition and Recovery: Fuel your body with nutrient-dense foods and allow for proper recovery. Protein-rich diets support muscle maintenance, while anti-inflammatory foods like leafy greens and omega-3s protect joint health.
Moving Forward with Confidence
Aging is not a decline—it’s a transition. With strength, flexibility, and motor control as your foundation, you can defy the common narrative of aging and continue to enjoy life fully. At Neurohealth Wellness, we are here to guide you on this journey, offering tailored approaches to help you age gracefully and confidently.
Whether you’re starting at 30, 50, or 70, it’s never too late to invest in your future self. If you’re ready to take the next step, contact us at (02) 9905 9099 or book your appointment online at www.neurohealthwellness.com.au/booking.
Embrace the movement. Strengthen your body. Reclaim your life.
References
- Fragala, M. S., et al. (2023). “Resistance Training and Longevity: A Systematic Review.” Journal of Cachexia, Sarcopenia and Muscle.
- Matsuda, P. N., et al. (2022). “Flexibility Changes Across the Lifespan.” Journal of Aging and Physical Activity.
- Shumway-Cook, A., & Woollacott, M. (2020). “Motor Control and Balance in Aging Adults.” Geriatric Physical Therapy.
- Portal, I. (2018). The Movement Philosophy.
- Vitale, J. A., et al. (2023). “Proprioceptive Training and Fall Risk Reduction in Older Adults.” Clinical Interventions in Aging.
