Rebuilding muscle and physical strength post lockdown

We shared some tips and advice to help mentally prepare people that have been shielding or in a small bubble throughout lockdown in the below article. here we are sharing some advice regarding physical strength as lockdown restrictions ease. ‘Shielding at home’ involved staying indoors, not having visitors, and not taking part in usual activities outside the home. This has led to people being significantly less physically active.

Older adults already have less muscle mass when compared to younger people and the inactivity imposed by lockdown can have negative consequences for health, such as becoming frailer, losing confidence with walking, and being at greater risk of serious diseases such as osteoporosis and cardiovascular disease.  We also need to be outside regularly to absorb vitamin D. Vitamin D is important for our bone and muscle health and it is likely that older adults who have been shielding have had less time in the sunlight.

Regular exercise is key for bone and muscle health. Taking our clients for short strolls is a really good way to start rebuilding their muscles. For the more able, joining a local walking group can be a good way to meet new people and get some gentle exercise. Walking for health can help you find a local group https://www.walkingforhealth.org.uk/

Resistance bands are an effective way to work muscles and improve strength, they are inexpensive to buy and there are lots of ideas for gentle workouts on YouTube. The British Heart Foundation has some excellent suggestions here https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/resistance-bands

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