Muscle atrophy is the wasting or loss of muscle tissue. It is primarily caused by inactivity due to a sedentary lifestyle, debilitating injury, natural aging and conditions like arthritis. Muscle atrophy comes in two forms, disuse atrophy and neurogenic atrophy. Disuse atrophy is the deterioration or loss of muscle tissue due to lack of physical activity. Neurogenic atrophy is caused by injured or diseased nerves connected to the muscles. Both can be treated with exercise in many cases. Consult your physician to find out if exercise is right for you.
At Work
One common cause of muscle atrophy is lack of exercise. If you sit in an office most of the day, your muscles likely are not receiving enough activity. The Mayo Clinic suggests implementing some simple exercises at work. Commute to work by walking or biking. Try sitting on a stability ball instead of a typical office chair. Take fitness breaks to stretch and exercise. Find opportunities to stand or walk every few hours. Keep simple exercise equipment like dumbbells or resistance bands at your desk and work out halfway through the day.
Seniors
Many people exercise less frequently as they age. For elderly people, going to the gym or exercising regularly is difficult and sometimes risky. But this does not mean you should ignore the need to stimulate your muscles. The Centers for Disease Control and Prevention suggests simple exercises with the assistance of household objects. Simple squat exercises using a sturdy chair can help work your hips, thighs and buttocks. Standing pushups against a wall help strengthen your arms, shoulders and chest. Toe stands while standing next to a counter or table can help with stability and balance, and work your calves and ankles.
Yoga
There are yoga poses that are beneficial in the treatment of muscle atrophy. The bow helps strengthen the back muscles. The cobra works the back, spine and arm muscles. The fish also helps the spine, along with the shoulder and neck muscles. Most yoga poses can also help relieve stress in the muscles and joints.
Neurogenic Atrophy Workouts
Neurogenic atrophy is more difficult to treat with exercise. The nerves connected to the muscles are diseased or injured, so special assisted types of workouts are recommended by the Christoper and Dana Reeve Foundation's Paralysis Resource Center. Some of these specially designed workouts include exercising in swimming pools, walking on treadmills and riding stationary bikes.
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