The god twelve astronauts who have been in the sky for three months have gone home and landed safely before the Mid-Autumn Festival of the Chinese Reunion Festival. Careful netizens found that the astronauts were all sitting on their chairs whether they landed or exited the cabin or at a press conference.
Scenes like this can’t help but make people think: says that all soldiers are national defense bodies, and the physical fitness of astronauts must be the best among many candidates! Why are the heroes seen by the people of the whole country in an "old-fashioned" state? Are they too tired to work on the space station, or are they playing big names?
Loss of the influence of gravity and the necessary amount of exercise, the defense body will also degenerate into the elderly "brittle bones" and " muscle weakness"
Have you ever experienced this: occasionally you will feel that when you get up and stand up after a long sleep Is your body weak and unsteady?
In fact, the same is true for astronauts. They stayed in extreme weightlessness for three months. Normally, various movements do not need to overcome the gravity of themselves and objects. The human muscles think that its existence is of little significance, and begin to degenerate. And this muscle atrophy process is very fast.
Disuse muscle atrophy
Even on the earth, if a person has a comminuted leg fracture , he will be put on a plaster to recover for more than 3 months. When the cast is removed, it will be obvious that the injured leg has muscle atrophy due to restricted exercise; most of the patients who are paralyzed in bed are thin, which is also due to the muscle atrophy of the whole body.
Muscle atrophy can be seen, and huge changes have taken place inside the invisible bones.
In the weightless environment of space, standing and walking become effortless, which is not a good thing. Weight-bearing, resistance, overload, and cumulative exercise can produce bone effects, and after losing these effects, astronauts’ bones will quickly lose. These bone effects that can be produced on the earth,It can help young people to increase bone mass, adults to obtain and preserve bone mass, and middle-aged and elderly people to reduce bone loss.
In order to reduce the degradation of bones and muscles, astronauts also exercise every day
Foreign studies have found that professional tennis players have participated in sports since childhood, and the bone mass on the exercise side is lower than that on the non-exercise side. Increase by 40%. A study in my country found that the bone mineral density of the lumbar spine of female weightlifters was significantly higher than that of normal women of the same age. Other studies have suggested that exercise may have a significant local effect on the bones of the stimulation site, and under appropriate exercise load, exercise intensity is positively correlated with bone density. The impact of strength sports on bone density is more obvious than that of endurance sports, and strength sports mainly refer to some weight-bearing activities.
The three astronauts of Shenzhou 12 this time, Nie Haisheng 57 years old, Liu Boming 55 years old, Tang Hongbo 46 years old, are already at the age of bone loss; they are in this extreme. The environment is not conducive to bone health, and after three months of expedition, bone mass is lost rapidly. Menopausal women are the group with the fastest bone loss and the most susceptible to osteoporosis. The rate of bone loss by astronauts in space can also be described as "one month in the sky and one year on the ground." ". The osteoporosis caused by the three astronauts staying in space for three months is definitely worse than most elderly female friends.
Therefore, although the three astronauts who have been away from the earth for a long time, although they were still national defense bodies before March, their bones and muscles are now in the same state as an 80-year-old man; not to mention that they are still wearing about 40 pounds. In the space suit, an unstable step will break the three "old men" into fractures. Most people with severe osteoporosis do not need violent violence when they have a fracture. They are often only mild external forces. Inadvertent injuries such as picking up heavy objects, bumping in the car, sneezing, or sudden twisting of the waist may cause fractures.
Severe osteoporosis, sneezing may also fracture
In addition, due to weightlessness caused loss of blood supply to the heart, reset of body fluids, increased intracranial pressure and other physical changes, temporarily not allowing them to stay for a while Standing and exercise.
The body organs are "used and discarded", and aging middle-aged and elderly friends should also move
When it comes to the prevention and treatment of osteoporosis, everyone is more likely to accept diet and drug treatment, but often ignores exercise The importance of. Because of the natural aging of bones and muscles, many elderly friends have different degrees of joint discomfort and decreased physical strength, so they gradually begin to resist some physical activities, and even go out to the supermarket or walk for fear of delaying the pace of young people. As everyone knows, human organs are "used and discarded" like machines. They must maintain their daily activities even when they are "impossible to be discarded", otherwise they "waste" faster.
Different groups of people have different ways to increase bone density through exercise. Individuals should also adjust the exercise intensity and amount of exercise in stages during the exercise.
senile osteoporosis , postmenopausal osteoporosis people: mainly aerobic exercise, traditional health exercise, low-intensity resistance training and low-intensity impact exercise Supplemented. The adolescent bone health exercise program focuses on medium to high-intensity impact exercise, supplemented by aerobic exercise and resistance training.
Exercise prevention and treatment programs for senile osteoporosis and postmenopausal osteoporosis can be divided into 3 stages.
Initial stage (1st to 3rd month): According to personal hobbies, choose suitable exercises, 3 days a week, 20-40 minutes each time; patients who have completed the initial stage and have stopped or slowed bone loss,Enter the intermediate stage.
Intermediate stage (4th to 9th months): According to personal hobbies, choose a suitable exercise, 3 days a week, 30 to 45 minutes each time; the intermediate stage is completed and the bone density increases, and the bone mass no longer decreases Of patients, enter the advanced stage.
Advanced stage (10th to 12th months) : According to personal hobbies, choose suitable sports, 4 days a week, 30 to 40 minutes each time. In addition to aerobic exercises and health-preserving items at this stage, you can also choose some low-intensity resistance training, such as the use of elastic bands to perform hip flexion, back extension, abduction and abduction, 3 groups for each exercise, 8-10 for each group Second-rate.
Severe osteoporosis should avoid spine flexion
Before exercise, it is best to perform a physical examination to determine whether the above sports are suitable. Severe osteoporosis should avoid spine flexion and high impact events. Each exercise should not cause fatigue or mild fatigue. Do warm-up exercises and relaxation exercises for 10 minutes before and after each exercise.
People over 40 should choose aerobic exercises that meet their physiological characteristics and athletic ability, such as alternate walking and running, mountaineering, middle-aged and elderly aerobics, sports dance , Tai Chi and broadcast exercises. It is also necessary to select specific muscle strength exercises for the sites where fractures are likely to occur (fractures caused by osteoporosis are mainly concentrated in the lumbar spine, the proximal and distal ends of the long bones of the limbs, etc.) to strengthen the traction and tension of the muscles on the bones. The effect on bone strength. Even patients who have been bedridden for many years should get out of bed as much as possible for 1 hour a day, so that bone tissue bears the load of body weight and muscles contract. People who sit in the office all day, might as well stretch their waists, kick their legs, move their limbs, even if they can insist on walking a little more every day.
Summary
Stop thinking that astronauts have only glory, they are also risking their lives and consuming their youth to complete unknown human exploration work! certainly,Their weakness when they got out of the cabin is also hidden under their smiling faces. We should be inspired even more from the difficulty of astronauts: body organs are very witty, if you are too lazy to use them, they will become lazy and weak; you will exercise them correctly, they will become stronger and you will become healthier! So, friends, might as well leave the sofa, chair, bed, get more exercise and get healthy!
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