TITAN WELLNESS
Astronauts Survival Guide to COVID19 www.titanwellness.ie
Intro You’ve probably noticed that the COVID-19 lockdown is beginning to hinder our physical health. With restrictions on our movements, it’s become harder to exercise like we used to. These new challenges are nothing new to a certain group of people who are used to living in confined spaces: astronauts.
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Effects of Zero Gravity The physical effects of zero gravity can be dramatic: • On returning to Earth, astronauts’ physical fitness can age as much as 30 to 40 years. • On Earth, it takes about 10 years to lose 10% of your aerobic capacity. In space, you can lose 25% within 7 to 14 days. • Bone density can decrease by up to 5% per month in zero gravity. We lose about 1% per year on Earth. • Plasma volume drops 10-20% within the first 90 days in space, but it only drops by 0.5-1.0% per year on Earth. Despite these changes, astronauts usually recover within a few weeks after returning to Earth.
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Earthly Reality Sitting has a similar effect on our bodies as living in zero gravity. When we sit, we are not acting against gravity, which leads to faster physical aging. This is referred to as Gravity Deprivation Syndrome.
Fight Back Understanding the challenges our space-faring friends go through each day can help us confront those caused by our current sedentary lives. We can do this by simply incorporating more movement into our day until the restrictions are lifted and the gyms are back open.
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Opportunities to Move Use the increased time at home to your
Stretching will help your body act against
advantage by doing work around the house,
gravity and the negative effects of being
such as gardening, painting or tidying. It
sedentary for too long. Remind yourself
doesn’t matter what task it is, as long as it
throughout the day about these invisible
involves lots of movement. If it helps, think of
forces working against your body. Challenge
these tasks as workouts.
them. Pull on the imaginary string running through your spine and stand tall.
For example, when you venture out to the shops, don’t park in the spot closest to the
By turning these “workouts” into daily habits,
supermarket. Instead, park as far away as
you will soon rediscover the benefits of
you can and grab the trolley that is furthest
increased movement.
from your car. Or ditch the trolley altogether and carry a basket.
These simple activities will increase your heart rate, contract your muscles and pump
Another habit to get into is to simply stand
more blood around your body.
up. Aim to stand up 32 times per day.
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If you are working from home, set a timer to
The above is easily achieved. It just requires
remind yourself to stand every 20 minutes.
a simple change in mindset.
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Coronavirus COVID-19 How to Prevent
Wash
Cover
Avoid
Clean
Stop
Distance
your hands well
your mouth and nose
touching eyes,
and disinfect
Shaking hands
yourself at least
and often to avoid
with a tissue or sleeve
nose, or mouth
frequently
or hugging when
2 metres (6 feet) away
contamination
when coughing or
with unwashed
touched objects
saying hello or
from other people,
sneezing and discard
hands
and surfaces
greeting other
especially those who
people
might be unwell
used tissue
All people are advised to:
Symptoms
For daily updates visit
›
›
Fever (High Temperature)
www.gov.ie/health-covid-19
› Keep a distance of 2m between you and other people
›
Cough
www.hse.ie
› Do not shake hands or make close contact where possible
›
Shortness of Breath
›
Breathing Difficulties
Reduce social interactions
If you have symptoms visit hse.ie OR phone HSE live 1850 24 1850
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Ireland is operating a containment strategy in line with WHO and ECDC advice
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Contact us! If anyone needs support throughout this period, don’t hesitate to reach out. E : info@titanwellness.ie
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