5 Tips to Combat Stiffness as You Age
Medically reviewed by: Dr. Ronald Mochizuki, MD
Joint stiffness can happen to adults at almost any stage of life. But it tends to worsen with age, and if it's not addressed with regular movement and other interventions, it can have a substantial negative impact on quality of life. Tight muscles, stiff joints, and tension throughout the body can make it hard to perform daily tasks and socialize with others while increasing the risk of falling, injury, and chronic pain.
The good news is stiffness doesn't have to be inevitable. With the right tools, lifestyle adjustments, and healthy habits, you can become stronger and more flexible with less pain, a better range of motion, and improved mobility.
This guide will discuss why stiffness happens with age, what you can do about it, and how Power Plate, in particular, can make a massive difference in how you move and feel.
Why Stiffness Increases With Age
What causes a stiff body as you age? It can have to do with muscle and joint changes that occur with every passing year, along with reduced physical activity and other contributing factors.
Natural Muscle and Joint Changes
The natural aging process contributes to many changes in the body, including several affecting the joints. Older adults experience a drop in bone mineral density (osteopenia) and muscle mass (sarcopenia), as well as less elasticity in the tendons and ligaments that bind joints together.
Cartilage can also wear down, and without this cushioning, joints can get inflamed. This can lead to pain and stiffness, which can snowball into a reduced range of motion and other mobility issues.,
The Impact of Inactivity
A sedentary lifestyle (spending most of the time sitting or lying down with very little physical activity) can negatively impact a person's health in numerous ways—and not just in old age.
How does it affect the joints, though? When you're inactive, your body produces less synovial fluid. This fluid works as a lubricant and protectant, helping joints move smoothly, absorbing shock from weight-bearing movement, and delivering nutrients to cartilage. Without a proper supply of the stuff, you'll likely experience stiff joints.
Sedentary habits can also weaken muscles and change the curvature of the spine. So, when you do stand up and attempt basic movements like walking, reaching, or bending down, it can stress your bones and joints.
Other Contributing Factors
A number of personal, genetic, environmental, and lifestyle factors can contribute to stiffness. This includes carrying excess body weight, injuries to joints and surrounding muscles, and chronic pain. Health conditions like osteoarthritis (chronic, progressive joint degeneration) are associated with age-related "wear and tear" of joints.
Certain medications (some antibiotics, statins, aromatase inhibitors, etc.) can contribute to musculoskeletal issues like pain and tension.,, Even different climates can affect the joints. Joint stiffness tends to worsen for people with osteoarthritis in cold, humid, or rainy weather.
5 Simple, Effective Tips to Reduce Stiffness
Although age-related decline is partly unavoidable, there are lots of things you can do to pump the brakes on joint degeneration, stay mobile, and age as healthily as possible.
#1 Keep Moving With Low-Impact Activity
Low-impact activity is any type of movement that has minimal weight-bearing impact on the joints. For instance, walking, swimming, yoga, rebounding, or recumbent cycling can help you stay limber and avoid stiffness.
Whole-body vibration (WBV) can also be a highly effective low-intensity exercise that gets your blood pumping and activates major muscle groups without requiring too much exertion. Find a few activities you enjoy doing so you can mix it up while still moving your body every day.
#2 Prioritize Daily Stretching
Try to stretch your body daily, focusing on joints that tend to stiffen up, like your hips or hamstrings. This will improve your flexibility while helping lubricate your joints, loosening tendons surrounding joints, lengthening muscles to prevent tightness, and improving range of motion.
Even just a few minutes a day can make a difference. Create your own routine with stretches that align with your needs or follow a guided stretching routine online.
#3 Strengthen Muscles to Support Joints
Strengthening your muscles (especially those surrounding any stiff joints) can reduce the amount of stress put on your joints. Building muscle mass around your joints can reduce pressure on the ligaments, help stabilize general movements (like walking, standing up, or going up and downstairs), and minimize pain.
You can build strength with resistance training, bodyweight exercises (think squats, lunges, and leg lifts), low-impact workouts like yoga or Pilates, and whole-body vibration training.
#4 Stay Hydrated and Maintain Good Nutrition
Hydration and nutrition can also play a role. To combat joint stiffness, drink plenty of water throughout the day and try to eat a well-rounded diet full of whole foods. Eating a variety of lean proteins, fresh fruit, vegetables, nuts, seeds, beans, and legumes—and eating less sugar and fewer ultra-processed foods—can help lower inflammation, maintain muscle mass, and keep joints lubricated.
#5 Listen to Your Body and Rest Strategically
Increasing how much daily movement you do can help combat stiffness as you age. But if you've been sedentary for a while, start slowly and balance physical activity with recovery to avoid overexertion, injury, or burnout.
Rather than diving in with an intense daily routine, the idea is to create a sustainable plan that works for you long-term.
How Power Plate Supports Aging Bodies
Power Plate is an industry leader in WBV therapy. Our premium machines feature patented technology to help aging bodies reap the benefits of physical activity without spending hours on daily movement.
Enhances Flexibility and Mobility
Whole-body vibration increases blood flow throughout the body, delivering oxygen and nutrients to muscles and lubricating joints. These effects reduce stiffness by enhancing flexibility and mobility.,
Improves Muscle Activation Without Strain
Simply standing with your feet hip-width apart on the Power Plate activates muscles in your lower body and trunk without strain. This helps build strength while managing stiffness. It's an accessible exercise for those with joint sensitivities and a limited range of motion.,
Promotes Circulation and Reduces Tension
By promoting blood circulation and helping the body produce the synovial fluid we mentioned above, vibration training can address stiff body aches and alleviate tension., The effect of loosening tight muscles can also support recovery from other types of workouts.
Explore Power Plate's Whole-Body Vibration Collection
Power Plate is a Class I FDA-registered device with established safety and demonstrated effectiveness. If you're looking for solutions for how to combat stiffness in old age, our senior-friendly machines are worth exploring.
Our whole-body vibration collection includes several vibration plate models, each featuring our patented, clinically backed technology. With regular use, you can improve your mobility, support healthy joints, become stronger, and feel better every day.
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