Ageing, Muscles, Bones and Joints in Grand Rapids, Michigan

As adults in Grand Rapids, MI get older, changes like wrinkles and gray hair are expected. But many people are surprised to learn that age‑related changes in muscles, bones and joints are not entirely inevitable. Research shows that inactivity, rather than age alone, is a major cause of many problems we associate with getting older.

For older adults in West Michigan—where long, cold winters and icy sidewalks can limit outdoor activity—staying active is especially important for protecting mobility and independence.

Common Musculoskeletal Problems in Older Adults

Nearly half of Americans over age 75 live with some form of disability. In Grand Rapids, older adults often seek care at Spectrum Health, Trinity Health Grand Rapids, Metro Health and Mercy Health for conditions that affect the musculoskeletal system (muscles, bones and joints), including:

  • Muscle weakness
  • Joint pain and stiffness
  • Osteoarthritis (wear-and-tear arthritis)
  • Osteoporosis (low bone density)
  • Osteomalacia (softening of the bones, often related to vitamin D)
  • Rheumatoid arthritis (inflammatory arthritis)
  • Reduced tolerance to exercise and physical activity

These issues can make everyday activities—like walking downtown Grand Rapids, climbing stairs in your home, or shoveling snow in winter—much more difficult.

How Ageing Affects Muscles

Age‑Related Muscle Changes

As we age, our muscles naturally change:

  • Muscle fibers decrease in number and shrink in size
  • Muscle tissue is replaced more slowly
  • Lost muscle is often replaced by tough, fibrous tissue and fat
  • Changes in the nervous system reduce muscle tone and the ability to contract efficiently

These changes can lead to:

  • Loss of strength and power
  • Fatigue with routine tasks
  • Slower walking speed
  • Higher risk of falls, especially on ice or uneven sidewalks common in Michigan winters

However, regular strength‑training and physical activity can significantly slow, and even partially reverse, many of these changes.

Bone Is Living Tissue

How Ageing Affects Bones

Bone is not static—it is living tissue that is constantly being broken down and rebuilt. As we age:

  • We tend to lose more bone than we build
  • Bone mass and density decrease, making bones weaker
  • Low bone mass increases the risk of fractures from minor bumps or falls

In Michigan, winter conditions increase the risk of slips and falls, making bone strength especially important for older adults in Grand Rapids.

Causes of Bone Loss

Several factors contribute to bone loss:

  • Inactive lifestyle – lack of weight‑bearing exercise causes bone to weaken
  • Hormonal changes –
    • In women, menopause leads to lower estrogen levels and a higher risk of osteoporosis
    • In men, a gradual decline in testosterone can also affect bone density
  • Low calcium and vitamin D intake – common in northern states like Michigan where there is less year‑round sun exposure
  • Certain medications and chronic illnesses

Kent County Health Department and Grand Rapids Public Health often emphasize the importance of bone health and fall prevention for older residents.

How Ageing Affects Joints

In a healthy joint, bones do not touch each other directly. They are cushioned and supported by:

  • Articular cartilage (smooth cartilage covering the ends of bones)
  • Synovial membrane (lining around the joint)
  • Synovial fluid (lubricating fluid inside the joint)
  • Ligaments (bands of tissue that connect bones)

Age‑Related Joint Changes

With age, joints often become:

  • Stiffer and less flexible
  • Less well lubricated (decreased synovial fluid)
  • Lined with thinner cartilage
  • Supported by ligaments that shorten and lose flexibility

These changes can lead to joint pain, stiffness and reduced range of motion—common complaints among older adults seen in orthopedic and rheumatology clinics across Grand Rapids.

A major driver of these joint changes is lack of movement. When you are inactive:

  • Cartilage receives less nourishment and becomes thinner and stiffer
  • Synovial fluid circulation decreases
  • Joint mobility declines

The Role of Physical Activity in Healthy Ageing

Exercise Can Slow or Reverse Many Age‑Related Changes

Staying active is one of the most effective ways to protect muscles, bones and joints as you age. Research shows that:

  • Exercise strengthens bones and slows the rate of bone loss
  • Older adults can increase muscle mass and strength through resistance and strength‑training exercises
  • Balance and coordination exercises (such as tai chi or specific balance programs) can reduce the risk of falls
  • Weight‑bearing exercise (like walking, light jogging, dancing and weight training) is best for maintaining bone mass
  • Even water‑based exercise, which is not weight‑bearing, can improve muscle strength and function compared to being sedentary

In Grand Rapids, older adults can find exercise programs and fall‑prevention classes through:

  • Local hospital systems (Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health)
  • Senior centers and community centers
  • YMCA and fitness centers offering senior‑friendly classes
  • Community wellness and physical therapy programs

Beneficial Types of Exercise

For older adults in West Michigan, a balanced exercise program often includes:

  • Weight‑bearing exercises

    • Walking on indoor tracks or at local malls during winter
    • Light weight training at home or in a gym
    • Climbing stairs

  • Strength‑training exercises

    • Resistance bands
    • Bodyweight exercises (sit‑to‑stand from a chair, wall push‑ups)
    • Light dumbbells

  • Balance and coordination exercises

    • Tai chi classes (often available through community centers)
    • Standing on one leg with support
    • Heel‑to‑toe walking

  • Flexibility and stretching

    • Gentle stretching to maintain joint range of motion
    • Yoga or chair yoga programs designed for seniors

Stretching to Maintain Joint Flexibility

Why Stretching Matters

Stretching is an excellent way to help maintain or improve joint flexibility as you age. Regular stretching can:

  • Reduce joint stiffness
  • Improve posture and mobility
  • Make daily activities—like getting in and out of a car or walking around downtown Grand Rapids—easier
  • Decrease the risk of injury

Stretching should be done gently and regularly, ideally after a light warm‑up or at the end of an exercise session.

Osteoporosis, Calcium and Vitamin D

Managing Osteoporosis in Grand Rapids

If you have osteoporosis or are at high risk (common among post‑menopausal women and older adults in Michigan), your healthcare provider may recommend:

  • Increased calcium intake through diet or supplements
  • Vitamin D supplementation, especially important in northern climates with limited sun exposure
  • Weight‑bearing and resistance exercises to strengthen bones
  • Fall‑prevention strategies, particularly during icy Michigan winters

Sometimes, medications are needed to treat osteoporosis and reduce fracture risk. These are typically prescribed and monitored by your primary care provider or a specialist, such as an endocrinologist or rheumatologist.

Muscle and Bone Conditions in Older Age

Common age‑related muscle and bone conditions seen in Grand Rapids include:

Osteoarthritis

  • Cartilage within the joint breaks down
  • Causes pain, stiffness and reduced mobility
  • Common in knees, hips, hands and spine

Osteomalacia

  • Bones become soft due to problems with vitamin D metabolism
  • May cause bone pain and muscle weakness
  • More likely when vitamin D levels are low, which can occur in regions with limited sunlight like Michigan

Osteoporosis

  • Bones lose mass and become brittle
  • Fractures are more likely, even from minor falls
  • Common fracture sites: hip, spine and wrist

Rheumatoid Arthritis

  • Autoimmune condition causing inflammation of the joints
  • Can lead to pain, swelling and joint damage

Age‑Related Changes at a Glance

Muscles

  • Lose size and strength with age
  • Changes in the nervous system reduce muscle tone and contraction ability
  • Contributes to fatigue and reduced physical performance

Bones

  • Lose calcium and other minerals
  • Become less dense and more fragile
  • Low bone mass increases risk of fractures from minor bumps or falls

Joints

  • Cartilage becomes thinner and less resilient
  • Joint fluid decreases
  • Ligaments shorten and lose flexibility
  • Many changes are worsened by lack of exercise

Getting Started Safely with Exercise in Grand Rapids

If you:

  • Haven’t exercised in a long time
  • Are elderly
  • Have a chronic condition (such as arthritis, heart disease, diabetes or osteoporosis)

…it’s important to get personalized guidance before starting a new exercise program.

Local Professionals Who Can Help

In Grand Rapids, you can work with:

  • Your GP (primary care doctor) – first stop for evaluation and medical clearance
  • Physiotherapist (physical therapist) – for tailored exercise and rehabilitation plans
  • Exercise physiologist – for structured, medically‑informed fitness programs

These professionals are available through major health systems such as Spectrum Health, Trinity Health Grand Rapids, Metro Health and Mercy Health, as well as independent clinics.

They can help you:

  • Choose safe exercises based on your health and fitness level
  • Protect your joints and bones
  • Build strength and balance gradually
  • Adjust your plan for seasonal changes (for example, indoor walking options during icy winters)

Where to Get Help in Grand Rapids, MI

If you are concerned about age‑related changes in your muscles, bones or joints, or want to prevent disability as you age, consider reaching out to:

  • Your GP or primary care provider
  • Orthopedic or rheumatology clinics at local hospitals
  • Physiotherapists and exercise physiologists in Grand Rapids
  • Kent County Health Department and Grand Rapids Public Health for community health resources and fall‑prevention information
  • Local senior centers and community fitness programs for older adults

Key Points to Remember

  • Age‑related changes in muscles, bones and joints are strongly influenced by inactivity.
  • Muscle fibers reduce in number and shrink in size, and nervous system changes reduce muscle tone and strength.
  • Low bone mass makes bones weaker and increases the risk of fractures from minor bumps or falls.
  • Bones become less dense with age; an inactive lifestyle accelerates bone loss.
  • Many age‑related joint changes are caused or worsened by lack of exercise.
  • Regular physical activity, strength training, stretching and balance exercises can reduce or even reverse many of these changes.
  • In Grand Rapids, resources through Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health and local public health agencies can help you stay active and independent as you age.

Staying active, even if you are starting later in life, is one of the most powerful steps you can take to protect your muscles, bones and joints—and maintain your quality of life in Grand Rapids, Michigan.