Astronaut Survival Guide

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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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Astronauts Survival Guide to COVID19

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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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Astronauts Survival Guide to COVID19

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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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Astronauts Survival Guide to COVID19

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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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