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Doctor explains why you're making ‘old people' noises — even if you're not elderly

Doctor explains why you're making ‘old people' noises — even if you're not elderly

New York Post08-06-2025
Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr. Zac Turner explores a common issue impacting millions of Australians.
QUESTION: Dear Dr. Zac, I don't know what is happening to me but in the last 12 months I've started to make what my partner is describing as old people noises. Why is it every time I bend over to put my shoes on I groan? And why is it whenever I get up from the couch, I make a noise? Why is it when I get out of the bed? I make a noise? It's really annoying. I don't need to make these noises, and if I concentrate I can do the activity without the noise -but they creep back in later uncontrollably. Why don't I have the same energy that I used to have? What options are there for me to have more energy as I approach my 50s? – Justin, 46, Woy Woy, NSW
ANSWER: Dear Justin, Ah yes, the bitter symphony of middle age – the creaks, the cracks, the groans. You wanted a silent retreat, but your body booked you front row seats to the percussion-heavy matinee of 'Man vs. Gravity'.
Many people experience 'old people noises' when getting up or putting on their shoes.
PRPicturesProduction – stock.adobe.com
Let me reassure you: you're not falling apart, you're just … audibly adapting. And you're not alone. Millions of us hit our mid-40s and suddenly discover that bending down to tie a shoelace now comes with a full soundscape. It's like your spine has joined a garage band and didn't tell you.
So why do we suddenly sound like a haunted rocking chair? Let's break it down.
The vocal noises: Groans, grunts, sighs
These are your internal sound effects. They're caused by diaphragmatic bracing, which is your body's natural way of stabilizing your core when it anticipates effort – like standing up, sitting down, or lifting anything heavier than your dignity.
As we age, key postural muscles like the diaphragm, pelvic floor, and deep abdominals weaken. That means the body has to try harder to stabilise, and that extra effort escapes as noise – especially if you're not regularly training those muscles. Think of it like a rusty hinge: it still works, but it's going to let everyone in the room know about it.
Add to that reduced joint mobility, less efficient breathing, and the fact that your brain's motor coordination is no longer at Olympic levels – and boom! Every movement gets its own acoustic commentary.
And here's the kicker: sometimes we start making these noises even when we don't need to. Why? Because your brain's picked it up as a learned behaviour. It's the same reason tennis players grunt – except yours is involuntary, and usually accompanied by socks and a bit of swearing.
The mechanical noises: Clicks, cracks, and creaks
This is the rhythm section of the band you didn't audition for.
Clicks and pops? That's usually gas bubbles in your joints collapsing. It's called 'cavitation', and while it sounds like something that needs antibiotics, it's mostly harmless.
The noises are caused by diaphragmatic bracing, which is your body's natural way of stabilizing your core when it anticipates effort.
Volodymyr – stock.adobe.com
Creaks? That's known as crepitus, and it happens when the cartilage in your joints thins out with age.
Snapping and shifting? That's your tendons and ligaments becoming a little less stretchy, like an old pair of Speedos.
None of this means your body's falling apart – but it is asking you (rather loudly) to pay more attention.
What to do: Quiet the chorus
You don't have to accept this as your new normal. You can get your groove (and silence) back with a few smart moves:
1. Move daily
Motion is lotion. Gentle but consistent movement keeps joints lubricated and tissues elastic. Squats, lunges, shoulder rolls – whatever gets your body grooving again.
2. Breathe like a boss
Your diaphragm isn't just for sighing dramatically – it's your secret stabilizer. Singing, swimming, even doing planks will train it to hold strong without screaming for help.
3. Strength & mobility
Add 15–20 minutes of strength work into your routine a few times a week. Resistance bands are your friend. And don't forget to stretch. Flexibility is your anti-creak.
Final thoughts: You're not breaking down – you're getting feedback
These groans and cracks aren't signs of doom. They're your body's way of saying: 'Hey mate, a little maintenance down here please?'
It's a myth that we move less because we age. In truth, we age because we move less. Staying active – or even increasing your activity – is one of the most powerful things you can do for your energy, joints, and general vibe.
If you need inspiration, look up Professor Belinda Beck right here in Australia. Her work proves that heavy resistance training (yes, even lifting!) is not only safe for people in their 50s and beyond – it's essential for reversing things like osteoporosis and keeping you strong and upright.
So next time your partner rolls their eyes at your getting-up grunt, tell them:
'That's elite performance bracing, thank you very much.'
You've got this.
– Dr. Zac
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This Running Style Is a Coach Favorite for Women Over 50
This Running Style Is a Coach Favorite for Women Over 50

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This Running Style Is a Coach Favorite for Women Over 50

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5 ways to make your coffee healthier this morning — without swapping milks or sugars
5 ways to make your coffee healthier this morning — without swapping milks or sugars

New York Post

timea day ago

  • New York Post

5 ways to make your coffee healthier this morning — without swapping milks or sugars

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Expert reveals the secrets on how to get flawless sleep
Expert reveals the secrets on how to get flawless sleep

New York Post

time2 days ago

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Expert reveals the secrets on how to get flawless sleep

A new report has revealed the extent of Australia's silent sleep epidemic, with one expert offering simple fixes for the nation's most common sleeping difficulties. The Great Aussie Wake-Up, commissioned by Holiday Inn Express, found that 91% of Australians struggle to fall or stay asleep in a typical week, and 93% regularly wake up too early. Sleep expert Olivia Arezzolo said the research showed the issue had progressed from a problem to a crisis. But she said three core controllable elements could be implemented to form the foundation for good sleep. 5 The Great Aussie Wake-Up found that 91% of Australians struggle to fall or stay asleep in a typical week. tonefotografia – 'When you look at the biomechanics of the circadian rhythm, there are key factors which control it,' she said. 'Light is one, eating is another, and temperature is another. Before adding the nice-to-haves, you need to get the essentials right first.' In terms of food, Arezzolo stressed the importance of having breakfast and warned against all too common late night snacking. 5 Three core controllable elements could be implemented to form the foundation for good sleep. fudio – 'I think a really big factor which is often overlooked, is there's this massive growth in intermittent fasting,' she said. 'It's one of the biggest trends of 2025 and this is meaning that a lot of Gen Z, but also just overall Aussies, are skipping breakfast. 'The stat from the Holiday Inn Express research was that 76% of Aussies are losing part of their morning routine and one in four are not eating breakfast. 'Breakfast is absolutely critical for circadian rhythm alignment. I'm sure you've heard that term with reference to light and temperature, but eating is also a regulator of the circadian rhythm. 5 'I think a really big factor which is often overlooked, is there's this massive growth in intermittent fasting,' she said. Antonioguillem – 'It essentially anchors the body clock. So in order to fall asleep with ease in the evening, we need to be having breakfast within the first hour of being awake.' Arezzolo said you ideally want three hours in between your last meal of the day and bedtime. For coffee it was a minimum of eight hours. 'I have a 2 p.m. absolute latest cut-off time (for coffee), but ideally, you want nothing after 12 o'clock, especially if you're struggling to sleep.' For light Arezzolo recommended getting 20 minutes of light within 30 minutes of waking and staying away from blue light producing screens close to bedtime. 'Like eating, light is a factor controlling the circadian rhythm. 'Essentially, if you're exposed to blue light in the evening, then you have the suppression of melatonin, which is your key sleep hormone to fall and stay asleep. 'This is akin to having a coffee before bed. As soon as you have that blue light enter your eyes, you have the biological signals to remain alert and awake.' 5 Arezzolo recommended getting 20 minutes of light within 30 minutes of waking and staying away from blue light producing screens close to bedtime. terovesalainen – Another key finding of the report was an over reliance on the snooze button with more than half (52%) of Australians hitting snooze every morning. Gen Z were among the worst offenders, with a massive 70% regularly hitting the button – and one in ten tapping snooze at least 120 times a month. 'When you're hitting the snooze button regularly, every time the alarm goes off, you get a spike in your stress hormone cortisol,' Arezzolo said. 'Too much cortisol leads to chronic states of anxiety, burnout, having that 'wired but tired feeling', being unable to sleep, and particularly 3 a.m. wakings. 'You're essentially setting your nervous system up to be on overdrive from the moment you wake up simply by pressing the snooze button, not just once, but multiple times. So that one is definitely alarming. Pardon the pun.' 5 Another key finding of the report was an over reliance on the snooze button with more than half (52%) of Australians hitting snooze every morning. highwaystarz – Arezzolo said in the course of her regular life, people are constantly asking her to fix their sleep however they tend to focus on alternative aids rather than focusing on the essentials. 'I'm like, 'okay, but tell me about your mornings and tell me about your evenings. What are you doing just before you're waking up and just before you're going to sleep? What are you doing just when you're waking up? Do you have the foundations right'? And nine times out of 10, they don't. 'You can't overlook these and then just pick and choose which sleep strategies you want to employ because you prefer that. It doesn't work like that. It's biology. 'Circadian rhythm is controlled by light, temperature and eating. So you have to get these things right.' Holiday Inn Express offers guests a free hot breakfast with every stay.

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