Exercise boosts bone, joint health: study

Being physically active may significantly improve musculoskeletal and overall health and minimise or delay the effects of ageing, according to new research.
A recent research on senior, elite athletes suggests usage of comprehensive fitness and nutrition routines helps minimise bone and joint health decline and maintain overall physical health.
"An increasing amount of evidence demonstrates that we can modulate age-related decline in the musculoskeletal system," said lead study author and orthopaedic surgeon Bryan G Vopat.
"A lot of the deterioration we see with ageing can be attributed to a more sedentary lifestyle instead of ageing itself," Vopat said.
The positive effects of physical activity on maintaining bone density, muscle mass, ligament and tendon function, and cartilage volume are keys to optimal physical function and health.

In addition, the literature recommends a combined physical activity regimen for all adults encompassing resistance, endurance, flexibility and balance training, "as safely allowable for a given person."

Researchers said a minimum of 150 to 300 minutes a week of endurance training, in 10 to 30 minute episodes, for elite senior athletes is recommended. Less vigorous and/or short-duration aerobic regimens may provide limited benefit.
Flexibility exercises are strongly recommended for active older adults to maintain range of motion, optimise performance and limit injury.
Two days a week or more of flexibility training - sustained stretches and static/non-ballistic (non-resistant) movements - are recommended for senior athletes.

Progressively difficult postures (depending on tolerance and ability) are recommended for improving and maintaining balance, researchers said.
The research appears in the Journal of the American Academy of Orthopaedic Surgeons (JAAOS).