Our current events have created challenging times for all, more for some and less for others, but few people can say we have been her before.
While we cannot and for many should not continue our regular activities due to caution or government mandate, we do need to be active. Even one week of bed rest causes muscle atrophy, decreases in strength, endurance, protein anabolism (protein production) and increases insulin resistance.
Movement and exercise help control and reverse the effects of being restricted from our regular activities and for some around the world remaining home bound due to the Corona virus.
What can you do about it?
- Set a timer – don’t sit, lay in bed too long. A reminder to get up and move. For those of you who are Binge Watching, get up and walk around, do some simple exercises. There are many free online exercise sites to help get you active.
- Create goals –
- Today I want to do ____ mins of exercise
- Today I want to do ____ pushups, squats, steps…
- By the end of the week I want to be able to do _____.
- Encourage others – whether they share your home or are
around the world, connect and communicate with people.
- Write a letter
- Text message
- Video conference
It is easy to lose motivation and inspiration especially over time. Set goals and keep moving.
Referrences:
- Changes in Blood Flow in the Common Femoral Artery Related to Inactivity and Muscle Atrophy in Individuals with Long-Standing Paraplegia. https://doi.org/10.1007/978-1-4613-0333-6_50
- Tendon Length, Calf Muscle Atrophy, and Strength Deficit After Acute Achilles Tendon Rupture Long-Term Follow-up of Patients in a Previous Study https://doi.org/10.2106/JBJS.16.01491
- Treadmill running and static stretching improve long-lasting hyperalgesia, joint limitation, and muscle atrophy induced by cast immobilization in rats. https://doi.org/10.1016/j.neulet.2012.11.009
- Long-Term Lumbar Multifidus Muscle Atrophy Changes Documented With Magnetic Resonance Imaging: A Case Series https://dx.doi.org/10.3941%2Fjrcr.v8i5.1401
- Shortâ€term bed rest impairs amino acidâ€induced protein anabolism in humans. https://doi.org/10.1113/jphysiol.2004.066365
- Knee extensor and plantar flexor muscle size and function following 90 day sof bed reat with or without resistance exercise. https://doi.org/10.1007/s00421-004-1172-8
- Short-term bed rest increases TLR4 an IL-6 expression in skeletal muscle of older adults. https://doi.org/10.1152/ajpregu.00072.2013
- One Week of Bed Rest Leads to Substantial Muscle Atrophy and Induces Whole-Body Insulin Resistance in the Absence of Skeletal Muscle Lipid Accumulation. https://doi.org/10.2337/db15-1661