How can exercise help us in corona?

Can exercise save us from Corona?

The past 6 months have been a disaster and very disturbing for everyone in society due to COVID-19 (Coronavirus). As a trainer, I would like to share the power of daily exercise and how exercise can help us in these times?

There are so many benefits of exercise that they can’t be summed up in just one article. From cardiovascular diseases to metabolic diseases and so on so forth.

Basics:

There is a difference between physical activity and physical exercise. When you take the stairs or take a walk to the nearest store, wash your dishes all these are Physical activity. But, physical exercise is a planned one that generally targets your large muscle groups.

In the physical exercise, you sweat more, breathe more heavily than physical activity, in short, energy expenditure is greater than physical activity. 

Does it mean that you should do only 45 minutes of exercise and lay down as potato bag on the couch the whole day, absolutely No. Physical activity is as important as physical exercise.

How physical exercise will affect your health will depend on the frequency, intensity, interval, rest, volume, and the type of activity (on strength and endurance continuum).

The innate immune system which is the inbuilt system of the body and the body’s first line of defense when a pathogen entered inside the body the innate immune system is the first one to fight with it. There are many cells e.g. Neutrophils, macrophages, and some soluble factors.

The lockdown has caught many of us the web of sedentariness which is the worst thing you can do in this period. The sedentary behavior is good for nothing, it will only lead to unnecessary weight gains and other problems.

Sedentary behavior is can be the cause of many chronic diseases such as accelerated biological aging/premature death, low cardiorespiratory fitness (VO2max), sarcopenia, metabolic syndrome, obesity, insulin resistance, prediabetes, type 2 diabetes, nonalcoholic fatty liver disease, coronary heart disease, peripheral artery disease, hypertension, stroke, congestive heart failure.

Maintaining the physical activity level for old and patients of cardiovascular diseases and other chronic diseases is more important. Adopting a sedentary lifestyle will be equivalent to dropping weapons against the enemy (COVID-19).

Following are some of the recommendations

From ACSM (American College of Sports Medicine)

 

Aerobic Activities

Indoor Activities

• Put some music on and walk briskly around the house or up and down the stairs for 10-15 minutes 2 or 3 times per day.
• Dance to your favorite music.
• Jump rope (if your joints can handle it).
• Do an exercise video.
• Use home cardio machines if you have them.

Outdoor Activities (if your local government allows)

• Walk or jog around your neighborhood (avoid crowded spaces and maintain the recommended 6-foot physical distance between individuals).
• Be active in a local park. Spending time in nature may enhance immune function. Be sure to wash your hands when you get home. 
• Go for a bicycle ride.
• Do gardening and lawn work (Spring is around the corner!).
• Play active games with your family.

Muscle Strength Training

• Download a strength workout app to your smartphone, such as the 7-Minute Workout (no equipment necessary).
• Do a strength training video.
• Perform yoga – deep breathing and mindfulness can also reduce anxiety.
• Find ways to do simple muscle strengthening exercises around your house such as:
• Squats or sit-to-stands from a sturdy chair
• Push-ups against a wall, the kitchen counter, or the floor
• Lunges or single leg step-ups on stairs

From the WHO (World Health Organization)

Infants under the age of 1 year need to

• be physically active several times a day.

Children under 5 years of age

• should spend at least 180 minutes a day in physical activities, with 3-4 year-olds being moderately or vigorously active for an hour a day.

Children and adolescents aged 5-17years

• all children and adolescents should do at least 60 minutes a day of moderate to vigorous-intensity physical activity, including activities that strengthen muscle and bone, at least 3 days per week.

Adults aged over 18 years

• should do a total of at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, including muscle-strengthening activities 2 or more days per week.
• older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.

Indian Ministry of Health recommends the above-given guidelines of WHO for physical activity.

Can exercise suppress your immune system?

There are also many research studies which shows that too much of strenuous exercise can have a demeriting effect on the immune system and many studies support the idea of moderate-intensity exercise links to the betterment of the immune system.

"There is a general consensus that regular bouts of short-lasting (i.e., up to 45 minutes) moderate-intensity exercise is beneficial for host immune defense, particularly in older adults and people with chronic diseases."²



—Exercise Immunology Review (2020)

But the important thing is that Scientists themselves are not sure how the immune system works?

One thing that is definitely seen in studies that rigorous endurance training of more than 90 minutes reduces the immune system response for more than 72 hours, however, against it many scientists have said that the data or results were interpreted falsely.

Exercise will surely give you a shield from COVID-19 can’t be promised nor be demonstrated. But as it is seen that exercise does help in increasing the immune system physical exercise should be performed by all.

REFERENCES

https://www.sciencedaily.com/releases/2018/04/180420122807.htm

https://www.trainingpeaks.com/blog/does-exercise-weaken-your-immune-system/#:~:text=The%20Dangers%20of%20Overtraining,competency%20of%20our%20immune%20systems.

About the Author

Brijesh Nailwal is a fitness and health niche content writer. He is pursuing  B.sc in sports science and also a certified trainer. He has training experience of more than 3 years now and has participated in many competitive sports at different levels.