Welcome to Ask Doctor Zac, a weekly column on news.com.au. This week, Dr. Zach Turner dives into common issues that impact many Australians.
Question: Dear Dr. Zach, I’m not sure what’s happening, but for the last year, I’ve been making noises my partner describes as “old man sounds.” Why do I grunt when I bend down to put on my shoes? And why the fuss when getting up from the couch? Am I really making that much noise when getting out of bed? It’s annoying. I can usually do these tasks quietly if I focus, but then I catch myself making a racket later on. Why don’t I have the same energy as I once did? As I near 50, what can I do to feel more energetic? – Justin, 46, Woy Woy, NSW
Answer: Dear Justin, yes, the reality of middle age often comes with unexpected sounds—creaks, groans, and sometimes even moans. You may have hoped for a peaceful existence, but your body seems to think a front-row seat at a noisy play is more fitting.
It’s common for many of us entering our mid-40s to find ourselves making these sounds as we move. Think of it as your spine joining a band you never signed up for.
So why all the sudden noise? Let’s break it down.
Vocal Noise: Moans, Groans, Sighs
These are your body’s internal sound effects—like a natural soundtrack that comes into play as you brace yourself. It reflects how your diaphragm helps stabilize your core when you anticipate putting in effort.
As we age, essential postural muscles, like the diaphragm and pelvic floor, can weaken. So, your body has to work extra hard for stability, and that effort often comes out as noise—especially if those muscles aren’t regularly exercised. Imagine a rusty hinge; it still works but makes a good deal of noise doing so.
Moreover, joint mobility decreases, breathing becomes less effective, and your brain doesn’t coordinate movements like it used to, leading to that extra sound element in everything you do.
Sometimes, you might even make these noises when you don’t need to. That’s because your brain has learned it’s a part of the movement, akin to how tennis players grunt, though yours tends to happen more involuntarily—often accompanied by socks.
Mechanical Noise: Clicks, Cracks, Creaks
This is essentially the clunky rhythm section of your body’s band.
If you hear clicks or pops, those are usually just gas bubbles in your joints—this process, known as cavitation, sounds alarming but is mostly harmless.
When you hear creaks, that’s a result of cartilage wearing down over time.
Snapping or shifting noises occur because your tendons and ligaments lose some elasticity as you age. This doesn’t mean you’re falling apart, but it does call for greater attention from you—louder, maybe.
What to Do: Keeping the Chorus Quiet
You don’t have to accept this noisy existence as the new norm. Here are some smart moves you can make:
1. Stay Active Daily
Movement is essential. Gentle, consistent activity lubricates your joints and keeps tissue elastic—think squats, lunges, or shoulder rolls. Anything to get your body moving again.
2. Master Your Breathing
Your diaphragm isn’t just for dramatic effects—it’s a key player in stabilizing you. Strengthen it through activities like singing or swimming.
3. Incorporate Strength and Mobility Work
Try adding 15-20 minutes of strength exercises multiple times a week. Resistance bands can be quite helpful. And don’t forget to stretch—flexibility can help reduce those creaky sounds.
Final Thought: You’re Not Broken—Just Getting Feedback
These noises don’t indicate something is broken; they’re your body saying, “Hey, I could use a little maintenance.”
There’s a common belief that as we age, we should move less. In fact, it’s often the opposite—being active is one of the best ways to boost your energy levels, support your joints, and maintain your overall well-being.
If you need some inspiration, look up Professor Belinda Beck in Australia. Her research shows that resistance training—even heavy lifting—is not just safe for people in their 50s and beyond, but vital for combating issues such as osteoporosis and keeping you strong and agile.
So, next time your partner rolls their eyes at your groans, you can confidently say, “It’s just my body’s way of putting on a show—thank you very much.”
– Dr. Zach
