But is it true that you lose height with age? Is there a scientific basis for this variation at the ontogenetic level? the answer is yes
Daniel Bores Garcia, King Juan Carlos University
“I was very tall at your age” or “young people go up, old people go down” are expressions that we often hear from people who are in their senior years.
From a phylogenetic point of view, it is known that throughout human history there have been phases of considerable increase in average height for environmental and socioeconomic reasons.
But is it true that you lose height with age? Is there a scientific basis for this variation at the ontogenetic level? The answer is yes. The decrease in stature with age, together with the variation of other anthropometric, physiological and neuromuscular parameters, is a reality in human beings regardless of their race and sex.
From the age of forty, there is an average loss of almost an inch every ten years. This variation may be greater after the seventies. Thus, an adult person 180 centimeters in height could see his height reduced to 173 centimeters at the end of his life.
There are three factors base involved in this decrease. The first is the degeneration and dehydration of the intervertebral discs. A small reduction in each, multiplied by the 23 discs in the spine, translates into a significant loss of height.
Second, the osteoporosis. This can be idiopathic, post-menopausal, or senile. It also occurs on other occasions due to hematological, endocrinological, gastrointestinal diseases…
Finally, the loss of muscle tone (which in muscles with an eminently postural action reduces their ability to sustain and erection).
Aging: law of life
Despite advances in science and huge amounts of money invested in increasing life expectancy, the aging of the body is a inevitable fact.
These aspirations for immortality remain for the myth, though some seek it at the touch of a checkbook. Muscles, bones and joints reach their peak performance in adulthood, practically in the middle of a person’s life.
But there are several decades ahead in which there is a gradual deterioration of the musculoskeletal system, among others, through the decrease of bone densityThe sarcopenia (or loss of muscle mass) or the joint deterioration. Remember that bone density loss is even more pronounced in women with menopause. They can see their bone mass reduced by up to 17.6% in the lower back.
although a recent article estimates between 120 and 150 years the maximum life expectancy that the human being could reach, the truth is that in the western societies of the 21st century the challenge is no longer to increase the years of life but its quality, however many there are.
The aforementioned article clearly expresses the existence of an urgent and immovable biological limit, regardless of exogenous factors. Therefore, it seems sensible to reflect on the actions that can be taken to slow down the deterioration caused by age and, thus, be able to enjoy greater vital well-being.
An active life, the best medicine against the passage of time
In a society like the current one, with work activity that is not demanding in terms of energy and leisure time even more static, the danger of physical inactivity is no longer just on the horizon. It already overloads hospitals and pharmacies with people with illnesses associated with sedentary lifestyle.
This dysfunction appears in all age groups of the population: from childhood, which leads to a true pandemic of Child obesity in the most developed countries, third Age.
The World Health Organization makes a series of weekly physical activity recommendations for each age group. For example, for adults, it recommends between 150 and 300 minutes of moderate aerobic physical activity and between 75 and 150 minutes of vigorous aerobic physical activity.
In addition, it suggests carrying out two additional weekly work sessions with loads proven benefits such as reducing the risk of osteoporosis, arthritis, type 2 diabetes and cardiovascular disease. It also contributes positively to sleep and reduces the risk of depression.
The combination of aerobic exercise (running, cycling or swimming, among others) with strength training has not only physical and quantifiable effects, but also in the psychological aspect, since it has a positive impact on Self perception the level of physical health.
So, if we go back to the three basic factors we talked about at the beginning for height loss to occur with age, the exercise will slow down the process, as long as we do it regularly (and if prescribed, always by qualified personnel).
Sport will stop the degeneration and loss of density of all bones in general, including those involved in the standing position. In addition, it will help to develop the neuromuscular system, favoring the muscular actions of erection, control and balance of the body. Thus, keeping our bones and muscles healthy will allow us to maintain our height for longer.
Go up the stairs and walk to the supermarket
Let us not forget that in addition to the regular practice of physical exercise, we will obtain incalculable benefits from the so-called TIDY (activity thermogenesis without exercise), which is the caloric expenditure that occurs in our metabolism at other times of the day that are not reserved for exercise.
Changes apparently are as simple as using the stairs instead of the elevator, walking twenty minutes instead of taking the bus, or going to buy the store every day (instead of having it once a week using the coach) can mark the difference.
The strengthening of our bones, muscles, joints and organs is in our hands. We won’t be able to stretch our lives to infinity, but we can make decisions so that the years we live are full of health.
Daniel Bores GarciaArea of Physical Education and Sports, King Juan Carlos University
This article was originally published on The conversation. read the original.