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 potentially slow down the physical decline caused by aging.
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Upon their return to Earth, astronauts are extracted from their capsules on a stretcher.
Indeed, the reason for this is that astronauts spend a considerable amount of time in a zero-gravity environment, and they are not yet adapted to Earth. Despite being in excellent physical condition before their mission and maintaining regular exercise routines in space, astronauts often become even more fragile than elderly individuals upon their return to Earth after months of microgravity conditions. They struggle with walking, muscle weakness, and are at risk of injury.
Scientists liken the changes the human body undergoes in space to the aging process, albeit an accelerated version of it.
Changes in the spine, muscle loss, and disturbances in the balance system yield results similar to the effects of prolonged immobility, hospital bed rest, or years of sedentary lifestyle.
Exercises practiced by astronauts could potentially serve as a remedy for chronic back pain, and moreover, they might have the capacity to slow down the aging process.
Since 1961, humans have been venturing into space, and from the year 2000, they started residing in the International Space Station (ISS). Since then, we've gained significant insights into the detrimental effects of a gravity-free environment on the human body, particularly on the musculoskeletal system. Bones can lose up to 2% of their mass each month. Similarly, muscle strength can decrease by up to 10% within just a few weeks, and this rate could escalate to 20% between three to six months.
One of the most crucial findings in space medicine is the pivotal 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 not only a fundamental aspect of space medicine but also a key element in the rehabilitation of individuals suffering from chronic back pain.
To effectively engage these muscles, a specific exercise regimen is required, characterized by low intensity but almost continuous activation. Post-mission rehabilitation programs implemented at the European Astronaut Centre in Cologne, Germany, focus on what is termed 'motor control' in physiotherapy, which involves conscious and controlled movements. During this process, astronauts are taught how to activate muscles like the multifidus and transversus; often, ultrasound technology, which can show muscle activity in real-time, is utilized.
To maintain spinal health, individuals perform slow, controlled movements that challenge their balance; for instance, standing while pedalling on a stationary bike without resistance. These types of exercises are referred to as Low Intensity Continuous Activation (LICA). LICA keeps the muscles continuously active at a low level throughout the movement, rather than briefly turning them on and off.
Research indicates that this method could be beneficial not only for astronauts but also for people on Earth. It could particularly be effective in reducing issues such as recovery after prolonged bed rest, postpartum back pain, and urinary incontinence.
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