By Gabe Sanders PhD, NSCA-CSCS
When faced with prolonged periods of physical inactivity, such as bed rest due to illness, post-surgery recovery, or extended downtime, the importance of a minimally stimulating exercise program becomes paramount.
This tailored approach is crucial to counteract the rapid decline in neuromuscular function often observed during these inactive phases. Engaging in even low-intensity, rehabilitative exercises can significantly mitigate muscle loss and strength loss, ensuring a smoother and quicker return to daily activities and pre-inactivity fitness levels.
Scaling back leads to less loss in muscle strength
Scaling back on training, rather than stopping altogether, leads to less pronounced losses in muscle strength and speed in weightlifting or natural body movements. In recent research, those who continued some form of training or light exercise, even minimally, were better able to preserve muscle strength and avoid excessive fat gain. This suggests that maintaining a minimally stimulating training regimen can mitigate the adverse effects of inactivity on physical fitness when injured or recovering from surgery.
For any person, young or old, stimulating muscle movement in order to maintain muscle mass and strength is crucial when you are injured or bedridden.
Here are five practical low-impact activities that can help prevent muscle loss:
- Chair Yoga: An easy form of yoga that can be done while seated or using a chair for support. It includes gentle stretching and strengthening exercises that improve flexibility, muscle tone, and circulation without straining the body.
- Resistance Band Exercises: Resistance bands offer a versatile and joint-friendly way to perform strength training, even if you are lying in bed.
- Water Aerobics: Exercising in water provides natural resistance while the buoyancy reduces the strain on joints and muscles. Water aerobics or swimming can help maintain muscle mass and cardiovascular health, making it ideal for those with injuries or arthritis.
- Exercises: Isometric exercises involve tensing the muscles without actual movement, such as pushing against a wall or holding a plank position or tightening muscles while lying in bed can help maintain strength without the need for heavy weights or equipment.
- Walking: For those who are able, walking is a simple yet effective activity that can be easily adjusted to fit one's fitness level. Even short, regular walks can help prevent muscle atrophy and maintain cardiovascular health, while also improving mood and cognitive function.
Incorporating these activities into a regular routine can help individuals who are injured or older to maintain muscle mass and overall health, even during periods of reduced physical activity. It's important to consult with a healthcare provider or a physical therapist to tailor the activities to individual needs and limitations.
Article’s Source
García-pallarés, J., Sánchez-medina, L., Pérez, C.E., Izquierdo-Gabarren, M., & Izquierdo, M. (2009). Physiological effects of tapering and detraining in world-class kayakers. Medicine and science in sports and exercise, 42 6, 1209-14.
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