Muscle atrophy, or the wasting away of muscle tissue, can occur for a variety of reasons. Disuse atrophy happens when the muscles are not used, either due to a sedentary lifestyle, aging or a debilitating medical condition, according to Medline Plus. Another type of atrophy is neurogenic atrophy, occurring when nerves connected to your muscles are injured or diseased. There are treatments and home remedies for muscle atrophy, so speak with your doctor if you are concerned about your muscles.
Strength Training
People who work in offices, the elderly and those with disabilities are often at risk for developing disuse atrophy. If you are living a sedentary lifestyle or feel too weak to exercise, strength training can increase your lean muscle mass and strengthen your body. Use light weights or join a fitness center to begin a regular strength training routine. Some classes, such as yoga or Pilates, are directly associated with an increase in muscle mass and your fitness instructor can help modify exercises for your physical condition.
Exercise at Work
If you work in an office all day every day, you can avoid muscle atrophy by exercising at your desk. Use an exercise ball instead of a chair to work your abdominal muscles, back and shoulders or keep light weights at your desk to use during short breaks or lunch. Take a walk during lunch or take advantage of a workplace fitness center before or after work.
Water Therapy
Working out or simply moving in a pool is a low-impact way for people of all fitness levels to work their muscles and avoid atrophy. Since water takes away gravitational restrictions, the elderly, disabled and people affected by paralysis can more easily move their muscles. Swimming is also a recommended exercise for pregnant women and is an effective full body workout.
Functional Electrical Stimulation
People with spinal cord injuries are at serious risk for muscle atrophy. Physical therapy can help. Functional Electrical Stimulation, FES, is a type of therapy that uses electrical impulses to stimulate leg function. This type of stimulation can increase muscle mass and improve heart function in people who cannot voluntarily use their legs.
Weight-Supported Ambulation
Practicing movements, such as stepping, can stimulate nerve function in the body, teaching your spinal cord to relearn how to initiate movements. People who are unable to move are often suspended above a treadmill and a physical therapist will help move their legs. This type of treatment has been shown to increase walking ability and movement, disallowing muscle atrophy.
Physical Activity
General physical activity is important in ensuring that you do not experience muscle atrophy. If you can, make a habit of completing active tasks throughout the day, even if it is just washing dishes or vacuuming. Using your muscles daily for regular, daily function will keep your body functioning at a basic level. Complete sedentary lifestyles will lead to muscle atrophy and a decreased quality of life.
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