Battling the Ageing Process – Why Movement Matters

We can’t completely dodge the signs of ageing—wrinkles, grey hair, and a little creakiness are all part of the package. But here’s the good news: while some changes are inevitable, many of the declines we often blame on “just getting older” are actually linked to inactivity.

The old saying “Use it or lose it” couldn’t be more accurate when it comes to muscles, bones, and joints. Research shows that up to 50% of age-related changes in bones, muscles, and connective tissues are due to inactivity—not ageing itself.

Being sedentary fuels a vicious cycle. Less movement leads to weakness, which makes you less likely to move, accelerating physical decline even further.

For example, older adults confined to bed can lose up to 5% of muscle strength per day. That weakness makes standing, walking, and daily movement feel riskier, increasing the likelihood of staying inactive.

The solution is simple but powerful: movement. Regular physical activity builds muscle strength and bone health, helping prevent frailty and disability while also protecting against chronic conditions such as type 2 diabetes, cardiovascular disease, and osteoporosis.

Why This Matters More Than Ever

Australia is an ageing nation. Nearly half of Australians over 75 live with some form of disability, many related to musculoskeletal conditions such as:

• Osteoarthritis – breakdown of cartilage causing pain and stiffness

• Osteomalacia – soft bones caused by vitamin D deficiency

• Osteoporosis – brittle, fracture-prone bones

• Rheumatoid arthritis – inflammatory joint disease

• Muscle weakness – often driven by inactivity or related conditions

From around age 35, muscle mass naturally declines at about 1% per year, accelerating after 50. Women are particularly affected due to the rapid drop in bone density after menopause. By age 80, 1 in 4 women are at high risk of hip fracture—often with life-changing consequences.

It’s not just muscles and bones. Cartilage, the cushioning tissue in joints, depends on movement to stay healthy. Because it has no direct blood supply, it relies on joint movement to circulate synovial fluid, delivering nutrients and removing waste. No movement means no nourishment.

The Power of Exercise

Here’s the encouraging part: exercise can delay—and sometimes reverse—many of these changes.

Yet fewer than 1 in 10 Australians over 50 do enough exercise to maintain good heart and lung health. That means there’s enormous potential for improvement.

Regular movement at any age can help you:

• Build muscle mass and strength

• Improve balance and coordination, reducing fall risk

• Strengthen bones and slow bone loss

• Boost cardiovascular fitness

• Improve body composition

• Reduce arthritis symptoms by keeping joints mobile

What We’re Doing About It

That’s why the Younger Longer 28-Day Challenge focuses on fighting osteoporosis and building long-term strength. While protecting bone health is the main goal, the benefits extend well beyond that:

• Increased muscle and strength

• Improved cardiovascular health

• Better mental wellbeing

• Healthier body composition

It’s not about turning back the clock—it’s about staying strong, independent, and vibrant for longer.

Where to Start

If you haven’t exercised in a while, or if you’re managing a chronic condition such as type 2 diabetes, it’s important to get clearance from your healthcare provider first.

Your GP, physiotherapist, or an accredited exercise physiologist can help design a safe and effective program tailored to your needs.

For expert guidance, visit:
Exercise & Sports Science Australia

The Bottom Line

Movement is medicine. Every step, stretch, or lift you do today is an investment in your independence tomorrow. Don’t let age be the excuse—let it be the reason.

References

1. Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012.

2. Kortebein P, et al. Functional impact of 10 days of bed rest in healthy older adults. J Gerontol A Biol Sci Med Sci. 2008.

3. Warburton DER, et al. Health benefits of physical activity: the evidence. CMAJ. 2006.

4. Australian Institute of Health and Welfare. Older Australians – Disability and Ageing. AIHW, 2021.

5. Janssen I, et al. Skeletal muscle mass and distribution. J Appl Physiol. 2000.

6. National Osteoporosis Foundation. Osteoporosis Fast Facts.

7. Australian Bureau of Statistics. Physical activity across the life stages. ABS, 2019.