By Nancy Alexander, PT, CSCS
“I am so out of shape,” a current Buff Bones participant said to me. “These past two years have taken a big toll on me.”
“I’m winded with just walking a short distance,” said a returning client. “This inactivity is killing me.”
The stories appear endless. Many of you have told me that the last two years have had a negative impact on your health, fitness and mobility. You are right. Health experts are now learning from recent studies that the pandemic over the last two years has reduced mobility and fitness levels in older adults to a significant degree.
Research backs this up
According to a recent New York Times article, “The Pandemic Has Made Many Seniors Less Active,” by Paula Span (Published February 5, 2022 and updated Feb 7, 2022), “Many health experts are worried about worsening physical conditioning and mobility among older adults since Covid-19 upended their daily routines. Recent research indicates that many of those who had mild to moderate infections, even some who have managed to avoid the virus altogether, may be suffering functional declines.”
You’d expect health declines in older adults who have been infected with Covid-19. But research is showing that you didn’t have to be infected to experience the inactivity caused by pandemic shutdowns.
Span cited a recent study of Canadians over 50 who had confirmed, probable or suspected Covid in 2020. “Nearly half of those 65 and older who had contracted Covid-19 reported less ability to engage in physical activity like walking and exercising than before the pandemic — but so did about one-quarter of those who did not become infected,” Span said. “Smaller proportions of those uninfected said their ability to move around the house, and to do housework like dishwashing and dusting, had also declined.”
Although some of that decline might reflect normal aging, the study measured changes over only a nine-month period. In people who did not develop Covid-19, “the most plausible reason for the decline is public health restrictions during the pandemic,” said Dr. Beauchamp, the leading physician of this study.
Span notes declines in physical function are showing up in older Americans in other studies, too. “A University of Michigan team surveyed about 2,000 American adults aged 50 to 80 in early 2021, asking about their activity levels. It found that almost 40 percent of those over 65 reported both reduced physical activity and less daily time spent on their feet since the start of the pandemic in March 2020. In this representative national sample, those factors were associated with worsened physical conditioning and mobility.”
“It’s a cascade of effects,” said Geoffrey Hoffman, a health-services researcher at the university’s School of Nursing and the lead author of the study. “You start with changes in activity levels. That results in worsened function.”
“Picture how much activity we do without even thinking about it,” Dr. Hoffman said. “When that changes substantially, it adds up over six or nine months, then you have loss of balance or muscle strength, which leads to more trips and falls.”
“But that is not inevitable,” Dr. Hoffman added. “You can reverse deconditioning. You can recover mobility.” Absent of any serious medical condition, you can improve your strength, balance and mobility at any age. Physical activity and fitness level are key to you living an independent life. This is about your quality of life. This is your future.
What you can do about it
Get moving. Pace yourself. Come up with a plan.
Having a goal to return to your prior level of activity and function is always a good goal. Just please respect your body now (as in today) and be realistic about your starting point. Has your health status changed in the last two years (besides a decrease in activity)? Do you have any new conditions that need attention or constant management? These are factors to consider in developing a plan for increased activity.
Perhaps you had Covid-19. Maybe you never had Covid-19 (that you know of). Regardless, know that the immobility pressed upon you is a consideration going forward. Please consult your physician or movement specialist for their guidance on how you can get moving again. This can be your most important first step to a return to a more active life.
You might be considering going back to the gym or maybe you’ve done that already. Take it easy at first and see how your body responds. Maybe there is a class you are considering attending. Make plans to observe it first to make sure it’s the right fit for you. Online offerings continue whether it be a live class or a video that you can follow on your own schedule. Learn your options and see what appeals to you.
Pace yourself. It takes a while to build up your strength and endurance. Your body needs recovery time after new or increased activity so respect that and know your body is building itself back up even while resting.
Research is showing what you know to be true. The last two years spent in a pandemic has caused a decrease in health and fitness for many of you. The time is now to look forward and realize you have the power to change that. It’s time to increase your activity level safely and effectively and look forward to feeling strong and energized again. Cheers to your success.