Even Two Weeks of Immobility Can Debilitate You
If you are young and healthy, you may not be worried about your physical activity. However, you must have realized how much your muscles ached and that you cannot reach your old performance when you stay away from exercising.
Stopping to exercise not only decreases your muscle mass but also can cause your body fat to increase in a very short period of time.
According to a study published in May 2017, after not exercising for two weeks, a healthy adult starts to lose muscle mass and to gain fat. Even though not quickly, these changes can increase the risk of type 2 diabetes, cardiac diseases, and other chronic diseases in time.
Doctors state that mobilization of patients after surgery decreases the complication risk. This proves how important movement is for our bodies.
According to a study conducted on 28 adults, individuals, who normally reach approximately 10.000 steps a day, only walked for 1.500 steps during the 14 days long trial.
During these 14 days, they have not changed their diets. Pre- and post-study food consumption were consistent.
At the end of the 14th day, the scientists observed that not only the muscle mass decreased and body fat rate increased but also that the fitness level of the individuals also regressed and they were not able to run as long and intense as they could before the study.
So, how can we increase our physical activities?
Doctors recommended to take 10.000 steps a day. How can we reach this goal?
1. Wear a fitness monitorization device or download a pedometer program to your phone. People who are using these types of devices or programs are more determined to reach their goals since they can monitor their efforts.
2. Think about adopting a dog. Taking your pet-friend to daily walks will be a good motivation for you as well.
3. With chair exercises, you can both increase your activity and avert posture disorders.
4. Share the workload as exercise. You can perform your household chores in a planned manner as an exercise and increase your movement by monitoring them.
5. Seek the help of a physiotherapist or occupational therapist. If your immobility is at a level limiting your movement, a professional will help you take the necessary steps by motivating you.