As young children we jumped up from the floor with ease, swung on monkey bars and climbed with agility and speed, with no hesitancy. For many of us, moving into adult years carrying out such carefree activities without consequence, is a thing of the past.
A study published in the European Journal of Preventative Cardiology aimed to evaluate the association between the ability to sit and rise from the floor and all-cause mortality. It was concluded that musculoskeletal fitness, as assessed by the sitting rising test (SRT), was a significant predictor of mortality in 51-80-year-old subjects.1
We have also seen a decrease in physical activity levels of children in modern times compared to pre-devise days. Walking and biking to school, or playing games across the street with the neighbours was commonplace in the 80s and 90s. This has decreased as we have become more conscious of child safety, but also the ease of communicating with friends via social apps. We also see a drop off in sport involvement and exercise when people leave school to begin their university study or careers, and consequently their time spent sitting increases. Research has shown that activity levels influence how we age.
Lack of Exercise
Lack of physical activity impacts people in several ways, and research has shown that moderate exercise can actually reinforce cartilage for long term joint health. Inactivity can also potentially lead to excessive weight gain and obesity, which puts more stress on the weight bearing joints.
Senescent cells accumulate in obese individuals, and with age as our cellular housekeeping processes decline to systematically remove these problematic cells. Age-related mitochondrial dysfunction and associated oxidative stress might induce senescence in joint tissue cells, and research has also revealed there is an increased quantity of senescent cells in the joints of osteoarthritic individuals.3
Excessive Exercise
On the other hand, excessive exercise can be detrimental, because the inability of cartilage to adapt to its mechanical environment may be coupled with its inability to repair following mechanical and other insults.2
Therefore, balance is important.
So what happens to your joints as you age?
For many of us joint movement becomes stiffer and less flexible due to thinning of cartilage, reduced joint lubrication and a tendency for ligaments to shorten. This gradual degradation of joints may lead to pain and decreased mobility which can affect the ability to partake in everyday activities.
This isn’t a doom and gloom scenario however, there are things we can do as we age to minimise the effects of aging on our joints. Eating a balanced diet with quality protein, good fats, healthy oils and fruits and vegetables, all contribute to looking after your joints throughout life. A balanced diet helps provide your body with key antioxidants and nutrients for repair, and helps maintain a healthy weight.
While a balanced diet does support joint health, it can be hard to get the full spectrum of building blocks when damage or deficiency is already present.
One of these key building blocks is collagen. Collagen is the most abundant protein in the human body and pretty much holds us together. Collagen is also an on trend supplement, marketed as the remedy for everything from joint health to skin health and literally everything in between. However, not all collagens are equal, as some won’t reach the target tissue if raw material is substandard, or the manufacturing process is not of high quality.
Considerations When Choosing Quality Collagen
A combination of Bioactive Collagen Peptides (BCPs) to address a broad spectrum of needs and structures throughout the body. This includes 100% complete collagen with a high peptide/protein composition that can be dosed therapeutically to target whole body benefits.
Address both healthy ageing and clinical conditions affecting hair, skin, nails, joints, tendons, ligaments, athletic lifestyles and menopausal oestrogen related decline.
High purity standards ie. checked for heavy metals and manufactured as a medicine rather than a food.
In conclusion, the right amount of exercise comes down to a combination of what makes you happy, and what you feel comfortable doing for your health. Ideally any individual would exercise regularly, doing a variety of activities that help to maintain muscular balance in the body, normal range of motion, and without exerting excessive force on the joints. To protect our joints, we combine this with eating well, maintaining a healthy weight and supporting our health with a good quality collagen supplement to slow down the changes in our joints, which aging subsequently brings.
Check out the online store at Revive Wellness to purchase a high-quality collagen with biologically active peptides tested for heavy metals: TENDOFORTE®, FORTIBONE®, FORTIGEL®, VERISOL®
References:
Brito LB, Ricardo DR, Araújo DS, Ramos PS, Myers J, Araújo CG. Ability to sit and rise from the floor as a predictor of all-cause mortality. Eur J Prev Cardiol. 2014 Jul;21(7):892-8. doi: 10.1177/2047487312471759. Epub 2012 Dec 13. PMID: 23242910.
Hunziker EB. Articular cartilage repair: basic science and clinical progress. A review of the current status and prospects. Osteoarthritis Cartilage. 2002 Jun;10(6):432-63. doi: 10.1053/joca.2002.0801. PMID: 12056848.
Coryell, P.R., Diekman, B.O. & Loeser, R.F. Mechanisms and therapeutic implications of cellular senescence in osteoarthritis. Nat Rev Rheumatol 17, 47–57 (2021). https://doi.org/10.1038/s41584-020-00533-7