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Getting out of self-isolation correctly: what you need to know
The rehabilitation physician told what to look for when returning to an active lifestyle.
Rehabilitation physician, kinesitherapist, osteopath
During the transition period, first of all, people who were actively involved in sports or moved a lot at the workplace may feel discomfort. Sitting at home, they had to reduce their activity by 30–80%. Unfortunately, gymnastics and exercise machines could not completely replace the usual physical activity. If a person took 10 thousand steps every day, then at home he reduced the distance to 3-4 thousand – and this is at best. This regime led to physical inactivity. Her signs:
fatigue;
shortness of breath on exertion;
irritability;
sleep disorders;
absent-mindedness.
Consequences of hypodynamia
The hypodynamia, which we had to face in the last two months, is especially dangerous in chronic diagnoses, especially in:
– Osteoporosis. With the disease, porosity of bone tissue is observed. Lack of load negatively affects the situation: blood circulation is disturbed, which means that nutrients do not enter the tissues, calcium is poorly absorbed, which leads to a weakening of the muscle corset. Bone tissue becomes more vulnerable, which causes fractures.
– Liver disease. A sedentary lifestyle leads to metabolic disorders. Weight gain and fat metabolism fail. As a result, the liver suffers. Perhaps a violation of the outflow of bile, which provokes gallstone disease.
– Thrombosis of the lower extremities. The formation of blood clots is outwardly invisible. This is a time bomb – with a burst of physical activity, for example, while climbing stairs, pulmonary embolism may occur.
– Diabetes mellitus… Blood glucose levels are directly related to physical activity. Working muscles absorb sugar, from which the glycemic index is normalized. In addition, exercise leads to weight loss, this has a positive effect on well-being.
– Heart disease. A reliable weapon against high blood pressure is exercising muscles. They actively receive blood. Blood goes out – the load on the arteries of the heart decreases.
Correct start
To avoid complications, you should gradually return to an active lifestyle.
Do exercises – try to practice 30-40 minutes a day. You can split the workout, for example, do the exercises for 10 minutes 4 times a day.
Take two minute breaksif you work remotely at a computer. Perform simple exercises at this time – bending, squatting, stretching, this will help maintain posture and keep muscles in good shape.
Do not try to march on your first walks.… The heart can not withstand a sharp load. Take turns walking – sit on a bench. You don’t have to choke on the route.
Don’t forget about breathing exercises. The easiest option is to blow out air through a tube. You can scatter lumps of paper on the table and try to blow them away with a cocktail straw.
Note
An excellent option for getting back in shape is Scandinavian walking. It provides an even load on the legs and spine. If you are a beginner in this type of training, take seriously the choice of poles, they should be just below the ski. During classes, make sure that your arms do not bend at the elbows, this is an important condition for success. Remember, the more you lean on the sticks, the higher the energy costs.