The hidden dangers of staying inactive
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Why rest isn’t always good
Taking a break is important, especially when you're tired or healing from an illness or injury. But what happens when we rest too much? New research shows that even just one week of not using your muscles can cause changes that affect your strength and overall health. Let’s look at what happens in your body when you stop moving and how to stay healthy—even when you need to rest.
What really happens when you stop using your muscles
When you stop using your muscles—like when you're in bed a lot or have a leg in a cast—your body starts to adjust. But not in a good way. Muscles start to shrink, and your body becomes less good at using energy from food. This can make you feel more tired, weak, or even lead to problems like higher blood sugar over time.
How your muscles change
Muscles are made to work. When they don’t move much, they lose size and strength quickly. In just seven days of not using a leg, people in the study lost some muscle in that leg. The muscles also became worse at handling energy and storing healthy fats.
Trouble with energy and fat use
Your muscles help burn the food you eat and keep your blood sugar steady. But when they aren’t being used, they slow down. This means your body burns less sugar and fat, which can lead to weight gain or trouble with blood sugar. Some unhealthy fats even start to build up in your muscles, which may make your body less sensitive to insulin, the hormone that controls blood sugar.
Why this matters more as you age
People over 50 are more likely to have times when they’re less active, like during illness or after surgery. But they also take longer to recover from rest. This means that even a short time of doing very little can lead to bigger health problems down the road.
Simple ways to protect your muscles
Even if you’re stuck resting, you can still help your muscles stay healthy:
- Do small movements if possible – gentle stretches or light exercises in bed can help.
- Eat enough protein – foods like eggs, beans, and chicken help keep muscles strong.
- Move when you can – standing up or walking for a few minutes each hour can make a big difference.
- Ask for help – if you’re recovering, ask a doctor or therapist about safe ways to stay active.
Final thoughts: Keep your body moving
Rest is important—but too much can do harm, even in just a week. The good news is that small efforts, like standing more, stretching, or eating well, can help protect your muscles and your health. Whether you're young or older, moving a little each day can go a long way in keeping your body strong and ready for whatever comes next.