Strategies for Reversing the Physical Effects of COVID-19 Lockdowns on Adults Over 40

The COVID-19 pandemic and associated lockdowns have had a significant impact on the physical health of individuals, particularly those over 40. There are many reasons why those over 40 may have seen decreased physical health more than their younger peers but the condition we see most frequently is Sarcopenia.

Sarcopenia can be described as age related muscle loss that impairs function and this can begin as early as in our 30s. Sarcopenia is exasperated by increased sitting and reduced physical activity, especially lack of resistance training.

Extended periods of sedentary behavior, increased stress levels, and changes in lifestyle habits due to the COVID-19 lockdowns have contributed to negative effects on overall well-being. In this blog, we'll explore practical strategies for reversing these effects and promoting better physical health among adults over 40.

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Engage in Regular Exercise (Where Do I Start?):

Regular exercise is essential for combating the negative effects of lockdown and improving overall health. However, it's essential to start with achievable steps, especially if you've been relatively sedentary during lockdown. Before you jump into a HIIT workout, lets begin by increasing your daily movement through activities like walking, sit-to-stands, and full-body mobility routines. These simple exercises help get your body moving, alleviate stiffness, and improve circulation.

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Incorporate Resistance Training For Over 40's (Step 2):

As you start to feel more comfortable with movement, consider incorporating resistance training into your routine. Resistance training doesn't necessarily mean lifting heavy weights; it can involve using your body weight against gravity or holding household items for resistance. Pretty much anything that adds resistance is classed as resistance training and it is only after regular, progressive sessions would you begin to include weights into the programme. Start with low-level resistance exercises such as bodyweight squats or using two tins of beans for shoulder presses. Gradually progress to include weights in your routine, keeping in mind that the goal is to improve overall strength, body composition, and functional ability.

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The Importance of Resistance Training For Those over 40:

At our core, we advocate for resistance training as a foundational aspect of maintaining physical health, particularly for individuals over 40. Resistance training offers numerous benefits, including improved muscle strength, bone density, and functional capacity. Contrary to common misconceptions, resistance training does not lead to excessive muscle bulkiness in this demographic without serious time, effort and nutritional planning. Instead, resistance training enhances overall well-being and quality of life. Our mission is to encourage everyone over 40 to incorporate resistance training into their lifestyle to support longevity, mobility, and vitality.

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As we navigate the aftermath of COVID-19 lockdowns, prioritising physical health becomes paramount, especially for adults over 40. By engaging in regular exercise and incorporating resistance training into your routine, you can reverse the negative effects of lockdown and promote better overall well-being. Remember, small steps can lead to significant improvements in physical health and quality of life. Let's commit to embracing these strategies and investing in our long-term health and vitality. Remember, you are an individual and this should not be taken as medical advice, instead you should seek out professional help before implementing anything new into your training.

See how we can help you by emailing info@vitalityrehabfit.co.uk.

Live, move and feel better, for longer.

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If you have any further questions, please email us info@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.