Introduction
When people approach old age, most of them start facing difficulty in walking and maintaining proper posture and gait. Mobility is an important aspect of every individual's life as it imparts a sense of functionality and independence to everyone. Muscles, bones, joints, ligaments, tendons, nerves, and soft tissues work together to produce mobility in humans. With the advancement in age, the functions of these tissues gradually deteriorate due to numerous reasons. The bone density and strength decrease and joints become less flexible and stiffer, which results in an alteration of posture and gait. Older adults often experience generalized weakness and tiredness while performing daily tasks which involve movements.
How Does Aging Affect Mobility?
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After 30 years of age, people start losing a small percentage of muscle mass every ten years.
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Bone mass peaks by the age of 30 and slowly start decreasing.
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Reduction in physical activity as a person ages can reduce muscle mass.
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The range of joint motion or flexion of joints reduces in old age.
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Balance and coordination may get affected in old age due to various diseases.
What Are the Disorders That Affect Body Alignment and Mobility During Old Age?
Some of the common disorders that impact mobility in older adults are:
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Ataxia: It is a degenerative condition affecting the cerebellar part of the brain that controls muscle coordination. Ataxia can occur due to certain medications, tumors, and genetic conditions.
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Osteoarthritis: It is a common bone disorder that affects the joints in the elderly. People with a history of injury and people who are overweight and obese are likely to develop osteoarthritis.
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Osteoporosis: Osteoporosis or porous bone is a condition where bone loss occurs when the reabsorption of old bone accelerates more than the formation of new bone. Low calcium levels are the main cause of osteoporosis, resulting in low bone density and an increased risk of fractures.
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Obesity: Obesity in the elderly can lead to many complications like hypertension, heart disease, diabetes, etc. It can affect motor functions and plans before executing movements.
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Parkinson’s Disease: It is an age-related neurodegenerative disorder that affects the substantia nigra area of the brain, which is responsible for motor functions like thinking, memory, and walking. People above the age of 60 are at a higher risk. Symptoms of Parkinson's disease include slow down of movement, tremors, low voice, muscle stiffness, dizziness, loss of smell, etc.
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Lewy Body Dementia: It is a type of dementia that occurs when proteins called alpha-synuclein are deposited excessively in the nerve cells of the substantia nigra area of the brain. Hence, Lewy body dementia is considered a variant of Parkinson’s disease.
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Amyotrophic Lateral Sclerosis (ALS): ALS is a neurodegenerative condition that causes loss of muscle control. In most cases, it occurs due to gene mutation. Symptoms of ALS include muscle pain, difficulty walking, tiredness, frequent tripping, etc.
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Stroke: It occurs when the blood supply to the brain gets obstructed. Paralysis, difficulty in walking, balance problems, and severe headache are some of the signs and symptoms of a stroke. It is a medical emergency, and early treatment can limit brain damage.
What Are the Methods to Maintain Normal Body Alignments in Older People?
An understanding of proper gait and postures can prevent fractures and disabilities to a certain extent. Alignment refers to the position of the head, shoulders, spine, knees, and ankles concerning each other. A good alignment can reduce the stress on the spine and can improve posture.
A person can improve body alignment by bringing small changes in daily activities.
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While standing, maintain the natural arch of the back by gently pulling the abdomen in.
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When sitting in a chair, maintain knees and hips at the same level. Also, make sure to keep the feet flat on the floor.
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It is important to use the headrest while driving.
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While climbing stairs, keep two feet a few inches apart rather than keeping one directly ahead of the other. The rail can be used for safety while climbing. Be cautious while going downstairs.
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Avoid lifting or carrying objects and babies above 8.5 pounds.
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Whenever coughing or sneezing, support the lower back with one hand.
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While sleeping or lying on the bed on one side, keep a pillow between the legs. This keeps the spine aligned and also can increase comfort.
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All exercises may not be good during old age. It is advised to consult a physician before starting an exercise schedule to discuss the type of exercise that can be done based on the person’s physical condition. Exercises like sit-ups, crunches, toe touches, and some postures in yoga and pilates are not advised for people with osteoporosis.
How to Improve Mobility in Old Age?
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A Well-Balanced Diet: Intake of food rich in protein, vitamin D and K, magnesium, and calcium can enhance muscle and strength. Also, ensure the consumption of food rich in vitamins and minerals. A good diet can prevent many lifestyle diseases that may result in immobility.
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Regular Exercise: A simple 30-minute walk can keep a person active. Low-impact cardio, like swimming, Zumba, aerobics, etc., are fun exercises that can also improve mental activity. Weight or resistance training aids in improving muscle mass, but it has to be practiced only after getting a physician’s permission.
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Walking Aid: People who can’t walk without support can consider using a walking aid to move around independently. Crutches, walkers, walking sticks, etc., are the different walking aids. However, relying too much on walking aids may impair mobility.
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Weight Management: Increased weight or obesity may impair motor plans. So it is essential to maintain a healthy weight during old age. With proper diet and exercise, metabolism can be improved, which helps in maintaining adequate body weight.
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Balance and Coordination: As older adults are at increased risk for falling or tripping, balance and coordination must be improved. Some of the ways of improving balance and coordination are simple yoga, Tai chi, and meditation.
Conclusion
The ability to move freely is important for everyone to perform all tasks independently without any support. During old age, many people suffer from conditions that affect mobility which may restrict them from enjoying activities like walking in a park or going on a trip. The loss of balance and coordination can increase the probability of falling. Bone density and strength decrease as age progresses, and this can increase the risk of fractures. However, by adopting methods that improve muscle strength and enhance balance and coordination, mobility and alignment can be maintained in elderly individuals.
