Rebuild the muscle mass you lost in the lockdowns
The pandemic closed gyms and many of us fell out of an exercise routine, so we might not be as strong as we were two years ago.
A survey of more than 2,000 members of the Chartered Society of Physiotherapy (CSP, csp.org.uk) found an average of six in 10 patients were experiencing muscle loss due to the pandemic.
The CSP has just launched the Stronger My Way (csp.org.uk/ stronger) campaign to encourage people to regain muscle strength through a range of easy at-home exercises.
“People often associate being less active and losing muscle mass with older, more frail people, but it can happen at any point across the lifespan,” stresses CSP’S Chris Martey, an advanced musculoskeletal physiotherapist. “I see many younger patients in their 30s, 40s and 50s present with this, too.”
Alastair Crew, master trainer at David Lloyd Leisure (davidlloyd.co. uk), adds: “Missing out on regular exercise can lead to a loss in muscle mass. A drop in lean tissue levels can lead to issues with strength, bone mineral density, metabolism, balance and mobility, too. Fortunately, it can be a quick fix to get back in shape – with the right exercises and a little consistency.”
SIGNS THAT YOU’VE LOST MUSCLE MASS 5. Not being able to carry as much shopping as usual:
Making more trips to the car when carrying shopping inside, or opting for a trolley when you nip into the supermarket could be a subtle sign you’ve lost strength in your arms, says Chris.
6. Feeling lethargic through the day:
Even if you’ve not have been very active, your muscles may feel more tired towards the end of the day. Chris says: “The less we do, the less we can do – so if you’re less active, your muscles naturally begin to weaken.”
7. Clothes fit differently:
During the pandemic, some people may have been doing more walking or cycling - but without including their usual resistance training regime, lean tissue levels may have reduced. Alastair suggests your clothing might fit differently now, because “you may have less shape to your muscles”.
TO IMPROVE STRENGTH, THE CSP SUGGESTS:
Squats: With your feet hip-width apart, bend your knees and push your hips back to do a small squat. Only go down as far as you’re comfortable and look forwards, not down. Calf raises: Stand up and raise onto your tiptoes, then slowly down again, using a chair or furniture for support. Bicep curls: Holding weights – or a household item (a can or full bottle) if you don’t have equipment at home – keep your elbow by your side and lift the weight by bending your elbow and taking your hand towards your shoulder, then slowly lowering it again. Lunges: Take a small step forward and bend both knees to lower yourself, but only as far as comfortable. Keep your body straight and look forwards, then push back into standing. Make this harder by stepping further forward, ensuring you return in one steady step backwards.