Betrayal of the body. Why do we feel that we are suddenly aging? And can something be done about it?

Translation Introduction:

In the contemporary world, exercise is no longer a recreational choice, but an urgent necessity, not only because of the laziness that has been added to our lives and we do not make even the least possible effort, but also because the extreme stress coming from work, home and even social media pushes our bodies to the edge completely, and may cause them to collapse one day. Heidi Goodman, from Harvard University, collects very simple tips, don't take too much time to implement, to help your body recover as much health as possible.

Translation text:

With many people returning to their previous physical activities, we have been able to overcome some of the direct effects of the pandemic, yet some still find themselves functionally slightly worse than they were before COVID-19 changed the world. "Some people now complain that they can't walk as much as they used to, or that they fear that their feet will falter if they step on uneven or uneven paths, and they feel that they seem to be in a disorder of movement as if they are suddenly aging," says Janice McGrill, a physiotherapist at Harvard University's Spaulding Rehabilitation Hospital. Are these changes that she continues to pursue as a result of age, or did something happen during the pandemic reduce our physical abilities?

Either you use it or you lose it.

Once we stop doing any activity, our bodily functions worsen, our energy levels drop rapidly, and the muscles become weaker and need to expend more energy to function. (Shutterstock)

Over the past few years, the rise in COVID-19 cases has forced many people to take breaks from exercising regularly, due to several reasons, including being infected, not being able to exercise in the gym when they are not used to doing it at home and not even knowing how to do it, or perhaps they are overwhelmed by the sadness under these circumstances and have given up their activities or stumbled with the tails of apathy and lack of motivation.

Unfortunately, once we stop doing any activity, our bodily functions deteriorate and our energy levels drop rapidly, muscles become weaker and need to consume more energy to function, the body's balance system (which plays a role in coordinating our nerves, joints, senses, and brain) deteriorates, and the cardiovascular system (heart, lungs, and blood vessels) loses its ability to provide enough blood and oxygen when the body needs them during any activity. Janice McGraill said: "Under circumstances like this, you may not even realize your physical health is deteriorating, and if you don't immediately make an effort to regain strength or lost functions, you will inevitably lose more and slip into a vicious cycle of rapid deterioration."

But you may wonder if you really have a stage of coldness or deterioration in your physical health while you have not noticed any of it yet, so McGrill suggests that you reconsider some of your habits, there are some indicators that indicate that you are suffering from this condition, including reducing the time you used to devote to walking previously from 30 minutes to just 15 minutes, or feeling that you do not have enough energy to shop, so you resort to ordering your supplies and groceries online and receiving them from In front of your door, or stop spending time with your friend for a short walk as before, and instead meet him to sit together anywhere for some coffee, and finally find yourself constantly worried that your steps no longer know their foothold well so you fear stumbling and falling, and become more careful with every step you take. "Over time, you start to change your habits, lifestyles and activities because you think you can't do them anymore, or you don't have a tendency to do them," McGhrel said.

How to regain your vitality?

With your smartphone, you'll be able to track your steps every day, or you can use fitness trackers. (Shutterstock)

If you notice that your fitness is no longer the same as it was a few months or a year ago, you are not alone by the way, many people have gone through similar changes. To find a solution, you must first not distance yourself from accepting the fact that it is time to put things back on track, and the best way to achieve this is to set a big goal, as McGrel says: "Ask yourself what you have lost due to the decline in your physical functions, and what you really want to regain, is it your desire to stay independent of these circumstances that have cheated you, or to continue your quest for freedom from this lethargy by finding your way to the grocery store? Is it your desire to play with your children or grandchildren as before, or is it your goal to live the experiences with your full soul and take yourself for a walk to enjoy a beautiful view? Create an accurate picture of what you really want to do and then set it as a goal in front of you."

The next step is to track your activity. With your smartphone, you'll be able to track your steps every day, or you can use fitness trackers (made in the form of sports watches), which can calculate your walking minutes and step count each day. Then you have to move and start taking real action, and McGrell says, "Push yourself away from your comfort zone, even if it's all as simple as getting off the couch. Sign up for an online exercise class, or go out to exercise, start making time for walks every day, and if you're already active, set aside more time for walking. Try to make your activities habits that you love and fit your life so that it is easier for you to maintain and stick to them later."

But if you have heart disease or knee pain, you should consult your doctor before you start exercising. Next, see a physiotherapist who can assess your body's strengths and weaknesses and customize a training program according to your health conditions. After the big goals, come the smaller ones, and McGrill says: "Just like any athlete before the start of the new season, you will need to gradually build your activity level so that you do not get injured, for example, if you only take a thousand steps a day, increase it by another 500 or 1000 steps, and if you do a certain activity for 10 minutes a day, try to increase the duration to 15 minutes. Keep adding small increases each week to your activities." Your ultimate goal is to take about 7500,22 steps a day and dedicate at least <> minutes a day to moderate-intensity physical activity (such as brisk walking).

Add strength training to your goals

Once you increase your activity, you'll immediately notice a difference in your energy levels from the effort you put into doing so, but it can take 4 to 6 weeks before you see a real change. (Shutterstock)

Well, now you need to remember that you need to have strong muscles to be able to do even the most basic daily activities, such as climbing stairs, carrying groceries, standing in front of the stove to make dinner, or getting on and off the car. It also takes stronger muscles to follow a healthy and active lifestyle. McGrill says, "After a week or so of increasing your activity levels, you have to start improving your muscle strength. You can take some time to train your muscles for no more than 5 or 10 minutes a day, or for 20 minutes every other day or 3 days a week."

During these exercises, you can use dumbbells, resistance ropes (one of the best sports tools that work perfectly on building muscle, and use resistance ropes by pulling rubber ropes in certain positions that require more effort, which contributes to burning fat and building muscle), or you can use weight machines, or do simple exercises (without weights and without machines) such as squats or squats (exercises that target the muscles of the legs, and strengthening these muscles helps protect your knees and enhance your performance). In many sports activities), arm muscle (or what is known as biceps), or plank (a strength exercise that plays a role in strengthening the abdominal muscles by lying on your abdomen and then lifting the abdomen off the floor and resting on the toes, palms or elbows while keeping the body straight).

Doing these exercises with a friend can motivate you and keep you on track, and it can be even more fun with company. Most of all, you shouldn't give up too quickly. "Once you're more active, you'll immediately notice a difference in your energy levels from the effort you've put in, but it can take 4 to 6 weeks before you see a real change in your muscle strength," says McGrill. So, all you have to do is remind yourself every day why you work so hard and what the purpose is behind it." There are some useful and simple exercises for the chest, through which you can use the resistance bands that we have already talked about. Place the resistance band around your back and under your armpits, hold each end with one hand, stretch your right arm forward slightly diagonally, repeat the same exercise with your left arm, and continue this exercise 10 times.

Finally, there is the exercise known as "Sword pull", by holding both ends of the resistance band, holding your left hand on your left thigh, then bringing your right hand close to it, lifting your right arm up and down, repeating it 10 times, then switching arms and doing the exercise another 10 times. Ultimately, sport plays a guiding role towards a meaningful way of life. Whatever the case, you have at least defined a purpose for your life, and with these simple instructions you can shake off the dust of lethargy and bring you to life and awakening.

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This article is translated by Harvard Health and does not necessarily reflect Meydan's website.

Translation: Somaya Zaher.