Getting older is a normal part of life. As we age, our bodies naturally change. You may notice that certain activities take a little more effort, your muscles do not feel quite as strong, or you need more time to recover after physical activity.
These changes do not mean that you need to stop doing the activities you enjoy.
Staying active and maintaining strength, balance and mobility can help support your ability to participate in everyday activities. For people in Ottawa looking to stay active, manage changes in mobility or return to activities they enjoy, physiotherapy can be one part of an indvidualized approach to physical health.
What Changes as We Age?
Everyone ages differently, and age-related changes can vary from person to person.
Some common changes may include:
- Reduced muscle strength
- Changes in balance
- Reduced flexibility or joint mobility
- Changes in endurance
- Longer recovery after physical activity
- Changes in bone strength
- Increased difficulty with certain everyday activities
- Changes in walking speed or movement patterns
These changes do not automatically mean that pain or reduced mobility is an unavoidable part of aging.
Your activity level, previous injuries, health conditions, lifestyle and other factors can all influence how you move and function,
Muscle Strength and Aging
Muscle mass and strength can change as we get older. This can make certain everyday tasks more challenging, such as:
- Getting up from a chair
- Climbing stairs
- Carrying groceries
- Getting in and out of a car
- Walking longer distances
- Gardening
- Participating in recreational activities
Strengthening exercises can help maintain and develop muscle strength. For adults 65 and older, Canadian physical activity guidance recommends muscle and bone-strengthening activities as part of regular physical activity. The exercises that are appropriate for you will depend on your current abilities, health and goals.
Balance Can Change With Age
Balance involves several systems working together, including your muscle, joints, vision and nervous system.
Changes in strength, mobility, sensation or other factors can affect balance as we age.
You may notice this when:
- Walking on uneven surfaces
- Going up or down stairs
- Getting out of bed at night
- Walking outdoors in winter
- Turning quickly
- Standing on one leg
- Moving around a busy environment
Balance exercises can be incorportated into a physiotherapy program when appropriate. Canadian guidance recommendds that older adults include activities that challange balance as part of their physical activity.
This can be particularly relevant in Ottawa, where changing weather conditions and icy surfaces can make walking outdoors more challenging during the winter months.
Joint Stiffness and Reduced Mobility
Some people notice increased stiffness in their joints as they get older.
You might find that you:
- Knees feel stiff after sitting
- Hips are harder to move
- Shoulders feel less mobile
- Back feels stiff in the morning
- Body takes longer to loosen up after being inactive
Joint stiffness can have many possible causes. If stiffness or reduced mobility is affecting your daily activities, a physiotherapy assessment may help identify factors contributing to the change.
Staying Active as You Age
Physical activity does not have to mean intense exercise. It can include:
- Walking
- Swimming
- Cycling
- Gardening
- Dancing
- Strength training
- Yoga
- Recreational sports
- Household activities
Canada's guidance recommends that adults 65 and older accumulate at least 150 minutes of physical activity each week, along with activities that challenge balance and strengthen muscles and bones.
However, these recommendations are not necessarily where everyone should begin.
If you are currently inactive, starting with smaller amounts of activity and gradually increasing your activity level can be a practical approach.
How Can Physiotherapy Help With Age-Related Changes?
Physiotherapy is not just fo treating injuries.
For older adults, physiotherapy can involve assessing movement, strength, balance, mobility and functional abilities.
Depending on the assessment, a physiotherapy program may include:
Strength Exercises
Exercises can be selected to work on areas that are important for everyday activities.
For example, exercises may focus on the legs and hips to support activities such as standing, walking and using stairs.
Balance Exercises
Balance exercises can be incorportated based on your current abilities and goals.
These may involve controlled changes in position, standing activities or movement tasks that relate to everyday activities.
Mobility Exercises
Exercises may be used to work on joint or muscle mobility when limitations are affecting movement.
Functional Training
Physiotherapy can also focus on activities that are important to you. For example, your goals might include being able to:
- Walk around your neighbourhood
- Play with your grandchildren
- Return to gardening
- Use stairs more comfortably
- Get around your home more easily
- Return to recreational activities
- Prepare for or recover from surgery
Education
Understanding how to manage activity, exercise and movement can be an important part of rehabilitation. Your physiotherapist can help you understand yor current abilities and develop an exercise approach based on your presentation and goals
Physiotherapy for Older Adults in Ottawa
At Premier Physiotherapy Clinic in Ottawa, physiotherapy assessments and rehabilitation plans are individualized based on each person's presentation and goals.
For older adults, this may include working on strength, balance, mobility and functional activities.
Physiotherapy may also be part of rehabilitation before or after procedures such as hip or knee replacement or other surgeries.
For individuals with mobility limitations, rehabilitation may also involve discussing appropriate exercises and strategies for safely participating in everyday activities.
You Don't Have to Stop Doing What You Enjoy
Getting older may mean that your body needs different types of support than it did when you were younger. That does not mean you have to givde up the activities that are important to you.
Whether you enjoy walking around Ottawa, gardening, golfing, swimming, travelling, playing with your grandchildren or simply staying independent at home, maintaining strength and mobility can help you continue participating in the activities that matter to you.
The goal is not to stop aging. It is to understand how your body is changing and find appropriate ways to keep moving.
When Should You Consider Physiotherapy?
You may want to consider a physiotherapy assessment if changes in strength, balance or mobility are affecting your everyday activities.
Examples include:
- Difficulty getting up from a chair
- New difficulty with stairs
- Changes in your walking ability
- Repeated feelings of unsteadiness
- Reduced ability to participate in activities you enjoy
- Ongoing joint or muscle pain
- Reduced mobility following surgery
- Difficulty returning to your normal activities after an injury
A physiotherapist can assess your movement and determine whether physiotherapy is appropriate for your situation.
If you experience a sudden or significant change in your ability to movem unexplained weakness, new neurological symptoms or another concerning change in your health, seek appropriate medical assessment.
Frequently Asked Questions About Aging and Physiotherapy
Is it normal to lose strength as you age?
Changes in muscle mass and strength can occur with aging. However, physical activity and strengthening exercises can help maintain and develop physical function. The appropriate type and amount of exercise varies between individuals.
Can physiotherapy help seniors improve their balance?
Physiotherapy can include assessment and exercises focused on balance when appropriate. Balance-focused physical activity is also recommended for older adults as part of an active lifestyle.
Is physiotherapy only for people who are injured?
No. Physiotherapy can involve assessment and rehabilitation for a range of movement and functional concerns, including changes in strength, mobility and balance.
Can physiotherapy help with stiffness as I get older?
Physiotherapy may be appropriate when stiffness is affecting movement or everyday activities. An assessment can help identify factors contributing to the limitation and determine whether physiotherapy may be appropriate.
Can physiotherapy help after a hip or knee replacement?
Physiotherapy is commonly used as part of rehabilitation following joint replacement surgery. Your rehabilitation plan will depend on the type of surgery, your stage of recovery, your currently abilities and your goals.
Do I need to be in pain to see a physiotherapist?
No. Physiotherapy can address concerns related to movement, strength, balance, mobility and function, not only pain.
Is it too late to start exercising?
It is not necessarily too late to become more active. If you have concerns about what activities are appropriate for you, speak with a healthcare professional.
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