{"id":29312,"date":"2021-03-04T11:02:19","date_gmt":"2021-03-04T19:02:19","guid":{"rendered":"https:\/\/medfitnetwork.org\/public\/?p=29312"},"modified":"2021-02-25T11:47:01","modified_gmt":"2021-02-25T19:47:01","slug":"pandemic-proofing-our-muscles","status":"publish","type":"post","link":"https:\/\/medfitnetwork.org\/public\/all-mfn\/pandemic-proofing-our-muscles\/","title":{"rendered":"Pandemic Proofing our Muscles"},"content":{"rendered":"

My first published article as a medical fitness pro (30+ years ago) was \u201cMuscles\u2026our True BFF (Best Friend Forever) in Life.\u201d Fast forward over 30 years later in a global health pandemic, this is even more critical. Alas, our\u00a0 muscles have not prospered as Netflix and liquor sales.<\/span><\/p>\n

We all know that muscles exemplify\u00a0 \u201cuse it our lose it.\u201c Fascinating study\u00a0 August 2020:
\n<\/span>\u201cExercise Induces Different Molecular Responses in Trained and Untrained Human Muscle\u201d<\/span><\/em><\/p>\n

Conclusion: \u201c…several key regulatory genes and proteins involved in muscular adaptations to resistance exercise are influenced by previous training history. Although the relevance and mechanistic explanation for these findings need further investigation, they support the view of a molecular muscle memory in response to training.\u201d\u00a0\u00a0\u00a0<\/span><\/p>\n

\u21d2 <\/span>Our \u201cmuscle memory\u201d speeds the process by which we regain our former muscular strength and size. This merits the word \u201cawesome\u201d.<\/span><\/p>\n

What an evolutionary advantage to regain muscle mass, for both physical and mental health.\u00a0 Survival of the fittest in action.<\/span><\/p>\n

Before the pandemic, studies showed 60% of US adults do not strength train. We are our own worst enemies.<\/span><\/p>\n

During the COVID pandemic: Working from home, not getting up and going out to work — various factors have made us more sedentary. A study from eMarketer said TV viewing dramatically increased this year, ending a 9-year steady decrease in television viewership.\u00a0 Studies show there\u2019s been a 32% reduction in physical activity this year, and not surprisingly, another poll says 53% of people struggle with mental health issues due to the pandemic.\u00a0<\/span><\/p>\n

Sitting truly is the new smoking.<\/span><\/p>\n

I think gyms were closed more in 2020 than they were open. Many of us love the gym — a real adrenaline rush. Many people are dependant on the gym for exercise, whether it’s to see their trainer, attend a class, discipline, motivation. The fallout: this pandemic has been more of a sit down than a lock down!<\/span><\/p>\n

If there is ONE thing, COVID has taught us: Adaptation, the ability to change to our environment, is truly paramount to survival.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

Exercising and working our muscles is a vital part of preventative health, even more so now. Muscle wasting is a product of aging, too much tush time and many diseases, including COVID.<\/span><\/p>\n

Pop exercise advice always mentions get 10k steps per day\u201d. And yes, \u201cstrength train 2-3 times per week\u201d. Sadly, the perception of strength training is that it must be with heavy barbells and machinery at the gym. No gym, no strength.<\/span><\/p>\n

May I suggest we encourage muscle mindfulness? Working our muscles is not just for \u201cexercise time\u201d. We can encourage muscle work in many forms, multiple times per day. Just like we eat, use the washroom, have screen time… let\u2019s help people anchor some muscle time to daily activities.\u00a0<\/span><\/p>\n

Example: cooking in the kitchen –\u00a0 hang on to the counter and give me 10 squats.<\/span><\/p>\n

Muscles are a key factor in our metabolic equation. Increasing our muscle mass boosts our resting metabolic rate,\u00a0 burning more calories at rest, not just during exercise. Muscles help balance hormones such as leptin, insulin, estrogens, androgens and growth hormones. These are all imperative for appetite control, cravings, metabolism and body fat distribution and management. At the ripe old age of 30, we start to lose muscle mass (sarcopenia) unless we are mindful to nurture it. And yes, people over 90 can still build muscle mass.\u00a0<\/span><\/p>\n

Amongst the many functions of our muscles is utilizing the glucose in our blood, therefore reducing blood glucose levels, irrelevant of the presence of insulin.\u00a0<\/span><\/p>\n

Diabetes is an inflammatory disease. Type 2 diabetes causes the body to become less sensitive to insulin, and the insulin resistance leads to inflammation. A vicious cycle.<\/span><\/p>\n