Not as Spry as You Used to Be? Here’s Why (And What You Can Do)
Do you find yourself not getting up as quickly as you used to?
Or maybe you’ve noticed that your pace has slowed down a bit when you go to fetch the mail.
If you’re an older adult, you’re not alone in this experience. It’s a well-known fact that our bodies naturally become slower in their movements as we age.
But have you ever wondered why this happens? Is it just an inevitable part of growing older, or is there more to the story?
A new study from the University of Colorado Boulder sheds light on this question, suggesting that older adults may move slower partially because it costs them more energy to do so than younger adults.
In the study, published in the journal The Journal of Neuroscience, researchers recruited 84 healthy participants, including younger adults ages 18 to 35 and older adults ages 66 to 87. Participants were asked to reach for a target on a screen using a robotic arm, which operated similarly to a computer mouse.
By analyzing the patterns of how study participants performed their reaches, scientists found that older adults modified their movements at certain times to help conserve their more limited amounts of energy, compared to younger adults.
“With age, our muscle cells may become less efficient in transforming energy into muscle force and ultimately movement,” explained Alaa A. Ahmed, PhD, senior author of the study. “We also become less efficient in our movement strategies, possibly to compensate for lower strength. So we recruit more muscles, which costs more energy, to perform the same tasks.”
The researchers also wanted to see how aging might affect the “reward circuitry” in the brain, as the body produces less dopamine as we grow older. They found that while both young and older adults responded to rewards (in this case, a “bing” sound when they hit a target), they achieved this differently.
Younger adults simply moved their arms faster, while older adults improved their reaction times, starting their reach about 17 milliseconds sooner on average.
These findings not only help explain why we may slow down as we age but could also lead to new diagnostic tools for movement-related disorders such as Parkinson’s disease and multiple sclerosis.
So, what can you do to maintain or even improve your mobility as you get older? Here are a few natural strategies to consider:
- Stay active: Regular exercise, including a mix of cardio and strength training, can help maintain muscle mass and keep your body moving efficiently.
- Stretch daily: Incorporating stretching into your daily routine can help improve flexibility and range of motion, making it easier to move around.
- Practice balance exercises: Balance training, such as standing on one foot or doing tai chi, can help prevent falls and keep you steady on your feet.
- Eat a nutritious diet: A diet rich in fruits, vegetables, lean proteins, and healthy fats can provide your body with the energy and nutrients it needs to function at its best.
- Get enough sleep: Adequate rest is crucial for muscle recovery and overall health, so aim for 7-9 hours of quality sleep each night.
While it’s natural to experience some slowing down as we age, understanding the underlying reasons and taking proactive steps to maintain our mobility can go a long way in preserving our quality of life.
So, the next time you notice yourself moving a bit slower than you used to, remember that it’s not just a sign of getting older—it’s your body’s way of conserving energy. And with a few simple lifestyle tweaks, you can help keep yourself moving smoothly for years to come.
To a more mobile, energetic you,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. How to keep back pain from stealing your mobility.
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