Introduction
India is home to one of the fastest-growing aging populations in the world. As life expectancy increases, so does the incidence of age-related musculoskeletal decline. Yet, conversations around bone and muscle health rarely occur before the onset of falls, pain, or immobility. At the recent CME by Move and Shine Orthopedic Wellness Clinic, clinicians stressed the importance of early detection and proactive intervention.
Understanding the “Last Decade” Concept
Dr. Viresh Murgodi, Consultant Orthopedic Surgeon at Move & Shine Ortho Clinic and Apollo Hospitals, introduced a critical idea: “The final decade of one’s life is often marked by fractures, immobility, and dependency. We must prepare well in the preceding years.”
Recognizing Early Signs of Decline Most people miss or ignore the warning signs:
- Recurrent back pain
- Muscle fatigue with simple activities
- Slouched posture or decreased height
- Poor balance and reduced walking speed
- Difficulty getting up from a seated position
In many Indian households, these changes are viewed as “normal aging,” when in fact they are red flags of muscle and bone weakening.
The Muscle-Bone-Cognition Connection
Dr. Pradeep Kocheeppan, Consultant Orthopedic Surgeon at Apollo Hospitals, explained, “Sarcopenia—age-related muscle loss—not only predisposes one to fractures but is also associated with cognitive decline, depression, and reduced quality of life.”
Maintaining muscle mass helps prevent falls and improves metabolism and brain health. Studies have shown that muscle strength, especially grip strength, is a predictor of overall survival in older adults.
Diagnostics and Assessment Tools
- DEXA Scans to assess bone mineral density.
- Grip Strength Test (dynamometry)
- Timed Up-and-Go Test (TUG) for mobility
- Nutritional Status: Check for B12, D, calcium, and protein intake.
Intervention Strategies
- Exercise Regimens:
- Walking, resistance band workouts, supervised weight training
- Chair-based exercises for those with joint issues
- Yoga for flexibility and fall prevention
- Dietary Upgrades:
- Include lentils, paneer, eggs, dairy, and soya.
- Ensure 1.0–1.2 grams of protein per kg of body weight
- Supplementation:
- Calcium and Vitamin D
- Creatine and B12 for muscle energy and nerve function
- Community Support:
- Group exercise programs for the elderly
- Home visits by physiotherapists and dietitians
Conclusion
We should start bone and muscle preservation programs just like retirement plans—early and sustained,” said Dr. Murgodi. Creating awareness among middle-aged adults and encouraging routine checkups can help Indian seniors lead more independent, active lives.
