Slows Down Aging: “Astronaut Exercises” That Help You Get Rid of All Your Aches and Pains
When astronauts spend extended periods in zero-gravity environments, their bodies undergo certain transformations. Upon their return to Earth, they engage in specific exercises to regain their strength. Experts suggest that these astronaut exercises could also slow down the physical decline caused by aging.
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Upon their return to Earth, astronauts are extracted from their capsules on stretchers.
Undoubtedly, the reason behind this is the extended period astronauts spend in a zero-gravity environment, which leaves them struggling to readjust to Earth's conditions. Even though astronauts are in top-notch physical condition before their missions and maintain regular exercise routines in space, they often become more fragile than elderly individuals upon their return to Earth after months of experiencing microgravity. They face difficulties in walking, muscle weakness, and an increased risk of injury.
Scientists liken the changes human bodies undergo in space to an accelerated version of the aging process.
Alterations in the spine, muscle loss, and disruptions in the balance system yield results akin to those caused by prolonged inactivity, extended bed rest in a hospital, or years of sedentary lifestyle.
Exercises practiced by astronauts could potentially serve as a remedy for chronic back pain, and moreover, they may slow down the aging process.
Since 1961, humans have been journeying into space, and in 2000, they began residing in the International Space Station (ISS). From that point forward, we have gained substantial knowledge about the damaging effects of a gravity-free environment on the human body, particularly on the musculoskeletal system. Bones can lose up to 2% of their mass per month. Similarly, muscle strength can decrease by up to 10% within just a few weeks, and this rate can escalate to 20% within three to six months.
One of the most significant findings in space medicine is the critical role of the deep muscle groups, known as 'core muscles'. These muscles, which stabilize the spine, weaken significantly in a microgravity environment. Consequently, maintaining the strength of these deep core muscles has become a key element not only in space medicine but also in the rehabilitation of individuals suffering from chronic back pain.
To effectively work these muscles, a special exercise regimen is required where they are activated at low intensity but almost continuously. Post-mission rehabilitation programs implemented at the European Astronaut Centre in Cologne, Germany, focus on what is called 'motor control' in physiotherapy, which involves conscious and controlled movements. During this process, astronauts are taught how to activate muscles such as the multifidus and transversus, often using ultrasound technology that can show the muscles working in real-time.
To maintain spinal health, individuals perform slow and controlled movements that challenge their balance, such as standing on a stationary bicycle while pedaling without resistance. These types of exercises are referred to as low-intensity continuous activation (LICA). LICA keeps the muscles active at a low level throughout the movement, rather than briefly turning them on and off.
Research suggests that this method could be beneficial not just for astronauts, but also for people on Earth. It could potentially be effective in reducing issues such as recovery after prolonged bed rest, postpartum back pain, and urinary incontinence.
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