Inactivity, even for a short time, can be harmful to health and have long-term consequences depending on the age of the person. (Photo: iStock / Fabio Principe)
With winter coming to the fore in Canada and the second wave of COVID-19 hitting the country, home confinement is on the rise for many people.
This sedentary lifestyle is often accompanied by a lack of physical activity which can have consequences on health faster than you think.
In an article published in The conversationJames McKendry of McMaster University in Hamilton, Ont., Recalls that inactivity can lead to “multiple negative long-term health consequences.”
“Insulin resistance (the harbinger of type 2 diabetes), reduced muscle mass, increased body fat and sleep disturbances are just some of the bad consequences (study in English) caused by physical inactivity. “
Mr. McKendry also points out that a sedentary lifestyle can have negative effects on mental health, as people often find themselves isolated.
The most problematic element according to him is the fact that “ the effects of physical inactivity on health can be felt within a few days ”, especially for the elderly.
Doing physical activities is essential to prevent muscles from deteriorating, especially in the elderly. (Photo: Éric Gaillard / Reuters)
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A study by McMaster University has shown that, for an elderly person, reducing their daily step count below 1,500 – the activity level of people confined during this pandemic – for just two weeks can reduce insulin sensitivity by a third.
The results also show that people over 65 who remain inactive for the same period “ can lose up to 4% muscle mass in the legs ”. The most problematic in this situation is that the elderly do not regain the lost muscle mass, even if they resume their daily routine.
“Older people just don’t have the same regenerative capacity as young people,” explains James McKendry.
“In their case, muscle regeneration requires deliberate effort. We must constantly use the muscle at the risk of losing it. “James McKendry
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Solutions to stay healthy
For Mr. McKendry who is mainly interested in the evolution of muscles, solutions exist to avoid such consequences.
He therefore recommends doing strengthening exercises and eating protein ” to keep and even develop your muscles, to be stronger and to keep you in good health ”.
When it comes to exercise, the most effective way to maintain muscle strength is through strength or counter-resistance training. This results in the use of weights or a weight machine or even simpler exercises such as push-ups, crunches or lunges.
If you can’t do this type of exercise, the researcher points out “ that any demanding exercise will help you get stronger and prevent (at least in part) the loss of muscle mass ”.
A walk, a bike, yoga or even Pilates are exercises that are beneficial to your mental and physical health.
Riding a bike, climbing stairs or using elastic bands also helps to keep in shape. (Photo: Kham / Reuters)
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Diet is the second parameter to take into account to stay in shape despite confinement.
In addition to eating a balanced diet, McKendry recommends eating more protein, as protein provides essential nutrients to muscles.
“A realistic goal would be to eat 25 to 40 grams of protein with each meal (about one or two servings the size of a palm of your hand),” explains the researcher. “This works out to about 1.2 to 1.6 grams of protein per kilogram of body mass each day. “
Remember that proteins are in animal form (dairy products, meat, fish and eggs), but also vegetable (beans, nuts, seeds and lentils).
“Considering how quickly inactivity combined with a poor diet can erode your health, taking action now is the best way to build up the energy you need to face the cold, dark winter and more.” », Concludes James McKendry.
With information from La Conversation.
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