We can’t completely dodge the signs of ageing—wrinkles, grey hair, and a little creakiness are part of the package. But here’s the good news: while some changes are inevitable, many of the declines we often blame on “just getting older” are actually linked to inactivity.  The old saying “Use it or lose it” couldn’t be more true when it comes to your muscles, bones, and joints. Research shows that as much as 50% of age-related changes in bones, muscles, and connective tissues are due to inactivity, not ageing itself . The problem is, being sedentary fuels a vicious cycle: less movement leads to weakness, which makes you even less likely to move, which accelerates decline.  For example, older adults confined to bed can lose up to 5% of their muscle strength per day. That weakness then makes standing, walking, and moving feel riskier, which increases the likelihood of staying inactive. The solution? Movement. Evidence consistently shows that building muscle strength and bone health through regular activity not only helps prevent disability and frailty but also protects against chronic diseases like type 2 diabetes, cardiovascular disease, and osteoporosis .

 Why This Matters More Than Ever 

Australia is an ageing nation. Nearly half of Australians over 75 live with some form of disability . Many of these are musculoskeletal conditions such as: 

• Osteoarthritis – the breakdown of cartilage leading to pain and stiffness.  
• Osteomalacia – soft bones caused by vitamin D deficiency.  
• Osteoporosis – brittle, fracture-prone bones.  
• Rheumatoid arthritis – inflammatory joint disease.  
• Muscle weakness – often driven by inactivity or one of the conditions above.

From about age 35, we naturally start losing muscle at a rate of about 1% per year. This decline accelerates after 50, especially in women, who also experience a faster drop in bone density after menopause. By age 80, 1 in 4 women are at high risk of hip fracture, which can have life-changing consequences .  And it’s not just bones and muscles. Cartilage—the cushioning tissue in joints—depends on movement to stay healthy. Because cartilage doesn’t have a direct blood supply, it relies on the flow of synovial fluid (the joint’s natural lubricant) to bring in nutrients and flush out waste. That fluid only circulates when you move. No movement, no nourishment. 

The Power of Exercise 

Here’s the inspiring part: exercise can delay, and sometimes even reverse, many of these trends. 

Yet, fewer than 1 in 10 Australians over 50 do enough exercise to maintain good heart and lung health . That means there’s huge room for improvement—and big gains to be had. 

No matter your age, regular movement can help you:  

• Build muscle mass and strength.
  Improve balance and coordination, lowering fall risk.  
• Strengthen bones and slow down bone loss.  
• Boost cardiovascular fitness and circulation.  
• Improve body composition, reducing fat and increasing lean mass.  
• Ease arthritis symptoms by keeping joints lubricated and moving freely.

What We’re Doing About It 

That’s exactly why the Younger Longer 28-Day Challenge focuses on fighting osteoporosis and building long-term strength. While the primary aim is to protect your bones, the knock-on benefits ripple across your entire body: 

• More muscle and strength 
• Better cardiovascular health 
• Improved mental wellbeing 
• Healthier body composition 

It’s not about turning back the clock—it’s about staying strong, independent, and vibrant for longer. 

Where to Start 

If you haven’t exercised in a while, or if you’re managing a chronic condition like type 2 diabetes, it’s important to get the all-clear from your healthcare provider first. Your GP, physiotherapist, or an accredited exercise physiologist can help tailor a safe, effective program to your needs. For expert guidance, visit: Exercise & Sports Science Australia 

The Bottom Line 

Movement is medicine. Every step, stretch, or lift you do today is an investment in your independence tomorrow. Don’t let age be the excuse—let it be the reason.