Is It Normal to Feel Aches and Pains as We Get Older?

I often hear people say, "It's just my age" when they talk about pain. It's not just someone who has put their back out. It's also the mum who can no longer sit comfortably on the grass in the summer, or the person whose body aches after a short jog.

Getting older does not automatically mean living with pain.

People expect more aches and pains as they get older because they believe the body simply ages and degenerates. Whilst our bodies do naturally change over time, pain is not necessarily one of those changes.

There are many people in their late 80s and 90s who are still playing tennis, walking their dogs, travelling, and even running. The key is understanding our bodies, recognising their limitations, and learning how to look after them properly.

What Changes as We Age?

As we age, our bodies become less adaptable if we don't continue to challenge them. Common changes include:

• Reduced flexibility

• Loss of muscle strength

• Stiffer joints

• Longer recovery times

• Reduced balance and coordination

These changes are normal, but they do not have to limit our activities. Regular movement and strength training can help counter many of these effects and keep us doing the things we love.

Why Do We Often Feel Stiff?

The answer is often not age. More commonly, it is inactivity.

Think back to that long car journey to Cornwall or a three-hour flight where you barely moved. How did you feel afterwards? Most people notice stiffness after sitting still for extended periods.

Our bodies are designed to move. The more we move, the less stiff our joints tend to feel. Movement helps maintain muscle strength, supports bone health, improves cardiovascular fitness, and has a positive impact on mental wellbeing. And that's before we even start talking about fascia!

Pain Is a Message

Pain is your body's way of getting your attention. It does not necessarily mean there is damage, nor does it mean that something has simply worn out.

Pain can be influenced by many factors, including:

• Stress and muscle tension

• Poor sleep

• Reduced activity levels

• New or unfamiliar activities

• Previous injuries

• Repetitive movements

• General health and wellbeing

This is why two people of a similar age can feel completely different. Our lifestyle, movement habits, recovery, and overall health all play an important role.

What Can You Do About It?

Keep Moving

Movement does so much for the body. It encourages blood flow, which helps nourish tissues and support healing.

Movement also helps lubricate the joints. A joint that isn't moved regularly can become stiff. Synovial fluid, which helps joints move smoothly, circulates more effectively when we move, helping joints feel freer and more comfortable.

Build Strength

Strength training does not mean you'll end up looking like Arnold Schwarzenegger!

What it does mean is that you'll find everyday activities easier, whether that's carrying the shopping in from the car, climbing the stairs, lifting grandchildren, or getting up from the floor.

Strength training can also:

• Improve balance

• Support bone health

• Reduce the risk of falls

• Help maintain independence as we age

Prioritise Recovery

Sleep, stress management, hydration, and good nutrition all play a vital role in helping the body recover.

When recovery is poor, aches and niggles often become more noticeable. Looking after yourself between activities is just as important as the activities themselves.

The Bottom Line

We need to keep moving if we want to feel our best as we age.

Our bodies will change over time, and ageing is inevitable. However, regular movement, targeted exercise, strength training, and adequate rest can all help us stay active, independent, and comfortable for longer.

So before putting aches and pains down to age, ask yourself whether your body might simply be asking for a little more movement, strength, recovery, and care. And if you're struggling with persistent pain, stiffness, or reduced mobility, it may be worth seeking professional advice rather than assuming it's "just your age".