Sit-Up, Get Dressed and Keep Moving: Overcoming Deconditioning
Deconditioning isn't just a technical term – it's a concept that hits closer to home than you might think. You've probably caught it being tossed around by ESPN commentators discussing sidelined football players. Yet, this isn't solely a concern for the pros. It's something that could affect you and me after a mere spell of inactivity. We've all experienced that struggle of returning to exercise after a hiatus – muscles protesting, breath running short, and fatigue settling in quickly. In essence, that's deconditioning: a setback in muscle strength, energy levels, and overall fitness.
But here's the thing – why should we really care? While a bit of deconditioning might appear as an annoyance, if left unchecked, it could actually stir up problems for both our physical and mental well-being. The initial and crucial change that sets in when we go inactive is the loss of muscle mass and strength. This has a ripple effect on our ability to do everyday tasks – walking, climbing stairs, running errands, showing up for work. Prolonged inactivity might even start chipping away at our independence.
This muscle weakness, especially significant for older folks, takes the risk level up a notch. Core and leg strength turn out to be pivotal for maintaining balance and moving around safely. A drop in muscle strength, balance, and flexibility ups the chances of a fall. Movement isn't just good for a healthy lifestyle; it also turns out to be a friend to your bones. If you're not active, your bones might grow more susceptible to osteoporosis – a condition that makes them brittle and prone to breaking.
Then there's the aspect of shortness of breath or an accelerated heartbeat after even minor physical effort. It's all because the heart, being a muscle, follows suit and weakens with inactivity. A feeble heart struggles to pump enough blood and oxygen through our bodies, leaving us feeling fatigued with the smallest exertion.
Now, you might be thinking, "Hey, deconditioning – that's an older folks' issue, right?" Well, not exactly. Mild, moderate, or even serious deconditioning can sneak up on anyone, no matter their age. It could stem from illnesses sapping your energy, injuries or surgeries restricting your movement, or extended periods of bed rest due to hospital stays. That's why your medical team might be so keen on getting you up and moving, when it's safe, after a surgery or hospital stint.
Depending on how deep you're in, a straightforward aerobic exercise regimen might just do the trick to rebuild your fitness and functionality. Your healthcare professional can tailor exercises to your specific situation – like if you've had surgery or a fall. Strengthening exercises will also play a part in enhancing balance, mobility, and cutting down your fall risk. A physical therapist is your go-to for crafting a program that's safe and specially designed for you.
Once your muscle strength, balance, and overall function are fully assessed, your physical therapist will whip up a plan aimed at your weak points and concerns. If you listen closely to their advice and stick to their recommendations, you'll start witnessing improvements in your quality of life. Gradually, things that used to feel tough will begin easing up, and your overall health will turn a corner. Sure, it might not be a cakewalk at the beginning, but with time, you'll realize that the things that seemed hard are becoming simpler, and your general health is on the upswing. Don't drag your feet on reaching out to a physical therapist for assistance. The longer you stay sedentary and inactive, the more time it'll take to reclaim what's slipped away!
