The Effects of Stopping Exercise for Two Weeks in Older Adults

2 weeks of inactivity in older adults can lead to pronounced measurable declines in:

• cardiovascular fitness begins to dip
• VO₂ max, efficient use of oxygen, can decline by up to 10%
• resting heart rate (BPM) may rise
• stamina for daily activities decreases
• lowers insulin sensitivity  resulting in an increase in blood sugar (risk of prediabetes or diabetes increases)
• inactivity accelerates muscle loss = muscle strength,. Daily tasks become more difficult = increased risk of falls or injury.
• energy production becomes less efficient causing increased fatigue & reduced daily energy. It is noticeably lower after two weeks
• insulin sensitivity is hindered
• depression / low mood, can increase after two weeks of inactivity.
• some effects not fully reversed quickly.

Exercise helps maintain brain health by improving blood flow to the hippocampus. After just a few days brain fog may occur.

Detraining, the loss of physiological adaptations of exercise (reduction in muscle mass / strength / endurance), is the body’s adjustment to the lack of exercise. The effects of detraining depend on how long the period of de-training occurred. Basically: “use it or use it”! These changes caused by detraining begin immediately after cessation of exercise.

Recovery
While some fitness can be regained after two weeks, it’s not always fully restored to baseline, especially in older adults. Recovery can take longer. The combination of age-related muscle loss and inactivity increases the difficulty to recover.

Going on vacation? Pack your exercise tubing. Below are some simple exercises to do when away from your regular fitness routine.

1. Anchor tubing under front foot in a walking stance,
2. With palms facing forward, curl arms.
3. Complete 2 sets of 6 to 8 reps.
4. Repeat with other foot forward.

1. Stand, legs hip distance apart, right foot on band.
2. Hold band with right hand above shoulder, elbow under.
3. Press right arm to overhead.
4. Return to start with control.
5. Complete 2 Sets of 6 to 8 reps, each side.

1. Stand, legs hip distance apart, right foot on band.
2. Hold other end of band with left hand behind head, elbow up.
3. Curve / bend body to the right, extending arm toward ceiling.
4. Return hand to behind head with control.
5. Complete 2 sets of 6 to 8 reps on each side.

1. With legs slightly bent, anchor tubing around feet.
2. With palms up, curl arms.
3. Complete 3 sets of 6 to 8 reps.

1. Stand, feet on the tubing ~shoulder width apart. Knees are soft.
2. Place the handles of the tubing at each shoulder.
3. Bend at the hips, flexing knees, keeping the back straight and chest up. Do not let knees travel over toes.
4. Return to starting position by pushing through the heels to extend legs.
5. Complete 3 sets of 6 to 8 reps.