For the most part, we all know the benefits of exercises. We know that when you exercise you lower your chances of preventable cardiovascular diseases, increase your ability to maintain a healthy weight which intern improve your overall well-being. But what do we know about exercise and sickness, such as the common cold or to be relevant COVID-19?
Well *adjusts non-prescription blue light glasses*, exercise is known to have a significant impact on the normal functioning of the immune system. Having higher fitness levels and the ability to perform moderate to vigorous activities has been shown to improve various immune markers, improve immune responses to vaccinations and lower chronic low-grade inflammation. I’ve received many questions about how important exercising is with the ongoing pandemic. So in short, it’s still just as important as before but here is why:
Social distancing, isolation and confinement have its negative effects on our health. During this time, our glucocorticoids such as cortisol can be elevated and can inhibit many critical functions of the immune system. When we are stressed our body is not able to respond or recognize and kill certain cells properly that may become cancerous or have been infected with a virus. It is also important that our immune cells are able to patrol vulnerable areas in our body such as the upper respiratory trach and the lungs, to minimize or prevent viruses from finding a new home.
Every time you exercise you are moving around billions of immune cells that are looking for a fight to keep you healthy. They are being circulated between the blood and tissues frequently, increasing surveillance which in theory makes you better equipped to deal with any viruses that try to find a home. Exercise also releases various proteins that can help maintain immunity.
Although there is no evidence on exercise and Covid-19 (we are working on it!!), it is important that you try to maintain your activity levels and strive to hit the weekly recommendations of 150 minutes of moderate-vigorous activity and of 2 resistance training days. Exercise does not only have a positive effect on our immune system, but it can also combat the negative effects of social distancing and isolation. Exercise is very beneficial for older adults and those who are more susceptible to infection.
Here is a workout to try at home!
Get As Far As Possible In 15 minutes
1 Squat, 1 Push Up, 1 Sit Up 2 Squats, 2 Push Ups, 2 Sit Ups 3 Squats, 3 Push Ups, 3 Sit Ups 4… 5… etc…