Staying at home to protect and support treatment during the coronavirus (COVID-19) pandemic has brought about significant changes in our lifestyles and made it difficult to stay physically active.
With these changes, people move less, spend less energy and sit more. Human nature has a need to act. However, reduced regular physical activity and consequent less energy expenditure brings with it the potential for worsening of ongoing ailments, while at the same time increasing the risk of appearing in behaviors that contribute to the development of anxiety and depression.
Exercise; It plays a role in preventing serious health problems such as diabetes, obesity, cardiovascular diseases and some cancers.
What problems does a sedentary lifestyle cause?
As a result of decreased muscle activity due to inactivity, the functional capacity of the musculoskeletal system decreases. While this causes further increase in inactivity, it triggers a decrease in the functional capacity of the cardiovascular system and other body systems. As a result, a loss of condition occurs throughout the body and a cycle of inactivity begins.
Lack of movement causes physiological disorders in the muscle and bone tissues that make up the movement system over time. While physical inactivity causes weakening of the muscles, decrease in endurance and muscle atrophy (diminution), the functional results of a period such as 2-3 weeks of bed rest can cause a decrease in muscle strength by 25-40%. The decrease in daily living activities and the increasing lack of movement, which occurs with muscle weakness, cause a decrease in the energy production of the muscles. Protein synthesis and enzyme functions in the muscles are reduced. This leads to earlier fatigue and muscle soreness in the muscles.
One of the negative effects of prolonged inactivity is osteoporosis, which becomes evident in the bone tissue. Bone, a living tissue, constantly renews itself. For the regeneration of bone mass, the tensions caused by the movement of the muscles and tendons and the pulling functions and the activities performed against gravity in the foot are extremely important. As a result of immobility and loss of organic and inorganic elements of the bone, bone mass decreases, the microarchitecture of the bone deteriorates and the osteoporosis process, which is characterized by an increase in fracture risk, may accelerate.
Even the exercises you do at home are of great importance!
The World Health Organization announced that 20 minutes of moderate-intensity exercise at home strengthens the immune system, improves sleep quality, reduces musculoskeletal pain and makes it easier to cope with stress. For this reason, we can both protect and strengthen our musculoskeletal system and feel more mentally fit and healthy, even when we are at home.