Your body shape changes naturally as you age. You cannot avoid some of these changes, but your lifestyle choices may slow or speed the process.
The human body is made up of fat tissue, lean tissue (muscles and organs), bones, and water. After age 30, people tend to lose lean tissue. Your muscles, liver, kidney, and other organs may lose some of their cells. This process of muscle loss is called atrophy. Bones may lose some of their minerals and become less dense (a condition called osteopenia in the early stages and osteoporosis in the later stages). Tissue loss reduces the amount of water in your body.
The amount of body fat goes up steadily after age 30. Older people may have almost one third more fat compared to when they were younger. Fat tissue builds up toward the center of the body, including around the internal organs. However, the layer of fat under the skin gets smaller.
The tendency to become shorter occurs among all races and both sexes. Height loss is related to aging changes in the bones, muscles, and joints. People typically lose almost one-half inch (about 1 centimeter) every 10 years after age 40. Height loss is even more rapid after age 70. You may lose a total of 1 to 3 inches (2.5 to 7.5 centimeters) in height as you age. You can help prevent height loss by following a healthy diet, staying physically active, and preventing and treating bone loss.
Less leg muscles and stiffer joints can make moving around harder. Excess body fat and changes in body shape can affect your balance. These body changes can make falls more likely.
Changes in total body weight vary for men and women. Men often gain weight until about age 55, and then begin to lose weight later in life. This may be related to a drop in the male sex hormone testosterone. Women usually gain weight until age 65, and then begin to lose weight. Weight loss later in life occurs partly because fat replaces lean muscle tissue, and fat weighs less than muscle. Diet and exercise habits can play a large role in a person's weight changes over their lifetime.
Your lifestyle choices affect how quickly the aging process takes place. Some things you can do to reduce age-related body changes are:
- Get regular exercise.
- Eat a healthy diet that includes fruits and vegetables, whole grains, and the right amounts of healthy fats.
- Limit your alcohol use.
- Avoid tobacco products and illicit drugs.
References
Shah K, Villareal DT. Obesity. In: Fillit HM, Rockwood K, Young J, eds. Brocklehurst's Textbook of Geriatric Medicine and Gerontology. 8th ed. Philadelphia, PA: Elsevier; 2017:chap 80.
Walston JD. Common clinical sequelae of aging. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 22.
Review Date 7/21/2022
Updated by: Frank D. Brodkey, MD, FCCM, Associate Professor, Section of Pulmonary and Critical Care Medicine, University of Wisconsin School of Medicine and Public Health, Madison, WI. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
Related MedlinePlus Health Topics
I'm well-versed in human physiology and aging-related changes. The alterations in body composition, bone density, and muscular atrophy described in your article stem from a complex interplay of factors. Here's a breakdown of the concepts touched upon:
-
Body Composition Changes: As individuals age, there's a notable shift in body composition. Lean tissue, encompassing muscles and organs, diminishes. This loss, termed atrophy, affects major organs like muscles, liver, and kidneys.
-
Bone Density Reduction: Bones tend to lose minerals and density with age, a condition known as osteopenia in its initial stages and progressing to osteoporosis later on. This reduction in bone density contributes to the decrease in overall height observed in older individuals.
-
Increase in Body Fat: Post the age of 30, there's a gradual increase in body fat, especially centralized around internal organs. However, the subcutaneous fat layer (under the skin) tends to diminish.
-
Height Loss: Aging induces changes in bones, muscles, and joints, leading to a steady decline in height, roughly averaging half an inch every decade after 40. This height reduction accelerates after 70, potentially resulting in an overall loss of 1 to 3 inches in height.
-
Weight Fluctuations: Weight changes differ between genders. Men generally gain weight until around 55 before experiencing a decline, potentially linked to reduced testosterone levels. In contrast, women tend to gain weight until about 65 before observing weight loss, influenced by the replacement of lean muscle with fat.
-
Impact on Mobility and Falls: Decreased leg muscles, joint stiffness, excess body fat, and altered body shape can affect balance and mobility, potentially increasing the likelihood of falls.
-
Lifestyle Factors: Lifestyle choices significantly impact the rate at which these aging-related changes manifest. Regular exercise, a balanced diet rich in fruits, vegetables, and whole grains, limited alcohol intake, and avoidance of tobacco and illicit drugs are recommended to mitigate these effects.
The information you provided draws from authoritative sources in geriatric medicine and health topics related to older adults. Understanding these physiological changes is crucial in devising strategies to potentially slow down or manage age-related alterations in the body.
