During these times of lockdowns, pandemic and COVID-19, many of us have been thrown into scenarios where we can’t be as active as we need or want to. The World Health Organisation guidelines for physical activity for the average adult aged 18-64 yrs is:

• 150-300mins of moderate-intensity aerobic activity a week

• Or 75-150mins of vigorous-intensity aerobic activity in a week and some form of muscle strengthening 2 or more days a week

These guidelines are based around studies that look at the effects of a sedentary lifestyle on health. During the last two years, we have generally seen an overall decrease in the engagement in physical activity across all age groups (Australian Bureau of Statistics). And while some of us have been given more opportunities to go for that afternoon stroll because we are working from home, many have seen an increase in the demands from workplaces because we are working from home, increase demands on our time with home schooling children and more responsibilities for taking care of sick family members. 

So what are we to do? Regardless of the recent times, when I tell a patient they are to rest from certain activities and exercise in particular, many are distraught, “but I’ll loose my fitness!” Is a common response. Fear not, because we know exactly how long it takes before this happens. 

Deconditioning is the response of the body to a prolonged period of inactivity. It happens on many levels, from muscle mass, to physiological changes in the cardiovascular system. Studies into deconditioning and its effects are available and are still ongoing when it comes to prolonged bed rest and the effect on the body. Scientists have paid healthy adults to lie in bed for extended periods of time, and measured the changes in their body systems. Good news is, two weeks is our benchmark, after that, we see change especially in muscle mass (The British Medical Journal).

So fear not, if you have to take a week or two out because you are sick or injured, then enjoy the rest. If you have any questions regarding this post or would like the sources we used for this information, please feel free to contact us via email or sms. 

All the best

Sam and Andy