Physical activity improves our mood and prevents or slows the progression of many diseases, including heart disease, cancer, and dementia. It can even help us live longer lives. American Heart Association and the US physical activity guidelines recommend at least 150 minutes of moderate physical activity per week. A new study published in the British Journal of Sports Medicine suggests that regular exercise and physical activity may help protect people who contract COVID-19 from becoming seriously ill. There are various exercises to fight covid-19
- Exercise Vital Sign
- How was this research carried out?
- What did the researchers discover about COVID-19 and physical activity?
- Is exercise painful, or do you have no idea where to begin?
- Are you unsure where to begin? Here are some suggestions:
Exercise Vital Sign
Kaiser Permanente, a large health care system in California, routinely asks all of its patients two simple questions about their physical activity. They are mentioned collectively as the “Exercise Vital Sign.”
- How many days per week do you engage in moderate to strenuous exercise (such as a brisk walk) on average? The answer options range from 0 to 7 days.
- How many minutes do you spend exercising at this level on average? The options are 0, 10, 20, 30, 40, 50, 60, 90, 120, 150, or more minutes.
According to research, these questions accurately assess people’s levels of activity. They can also predict some medical issues, such as high blood pressure and diabetes. Many health problems that are commonly associated with a lack of physical activity, such as obesity, diabetes, and heart disease, are also associated with a higher risk of severe illness and death from COVID-19. However, few studies have looked specifically at physical inactivity as a risk factor.
How was this research carried out?
The researchers examined anonymized data from over 48,000 adults over the age of 18 who had COVID-19 confirmed between January and October 2020. Before testing positive for COVID-19, all had been Kaiser Permanente patients for at least six months and had at least three Exercise Vital Sign measurements on file. Within this health system, 43 percent of patients are Latinx, 34% are white, 11% are black, and 10% are Asian or Pacific Islander. Latinx people had the highest rates of COVID-19, at 65%, compared to 18% for whites, 7% for Blacks, and 6% for Asians (Asian or Pacific Islander).
The entire group was divided into 3 groups:
Those who met weekly activity guidelines of more than 150 minutes in all three measurements
Who were consistently inactive, spending only 0 to 10 minutes per week on all three measures
Those who were active for 11 to 149 minutes per week or had variation in their three measurements.
Other important characteristics of these 48,000+ patients were also examined by the researchers. What were their age, gender, and race? Did they smoke or suffer from emphysema? Were they obese (BMI 30 to 39) or severely obese (BMI 40 or higher)? Are they diabetic, had high blood pressure, had cardiovascular disease, or had kidney disease? Were these patients immunocompromised in any way? Had they been to the ER or been hospitalized in the six months preceding their COVID-19 diagnosis?
In a study, this is a lot of data to collect on the characteristics of individuals. By incorporating this data into their analysis, researchers were able to calculate the risk associated with various outcomes and more clearly see how physical activity was associated with COVID-19 outcomes.
What did the researchers discover about COVID-19 and physical activity?
Does exercises really help to fight covid-19
What the researchers discovered in this preliminary study was quite remarkable, though research to back up the findings is required. Even after controlling for all of these factors, people who were consistently inactive had a significantly higher risk of hospitalization, ICU admission, and death after being exposed to COVID-19 than those who were working out for at least 150 minutes per week. Furthermore, those who exercised for more than 10 minutes per week had some protection against severe illness or death from COVID-19— though not as much as those who received the full 150 minutes.
White people were slightly more likely to meet physical activity guidelines — a disparity that should be recognized and addressed.
This study provides yet another reason to encourage and promote physical activity for all people. Companies could offer gym memberships, standing desks, and movement breaks. Government funding for bike lanes, walking paths, and pedestrian access would make exercises to fight covid-19 more convenient and safe. Set your own priorities, but remember that we can all commit to moving more! And, the next time you see your healthcare provider, spend a few minutes discussing what might get you moving more.
Some common questions :
Would a prescription for exercise be beneficial?
Is exercise painful, or do you have no idea where to begin?
Is there coaching possible to help you set and achieve activity goals?
Physical activity on a regular basis can help protect you if you get COVID-19. Vaccination, on the other hand, provides significantly more protection.. Doing both may be extremely protective, but this needs to be researched. Meanwhile, we know that moving our bodies on a daily basis, even if it’s just walking, provides numerous benefits from head to toe. In conclusion, As a society, we must make it simple and safe for everyone to be as active as possible.
Are you unsure where to begin? Here are some suggestions:
Even brief bouts of structured exercise can benefit your heart health — and it’s never too late to begin.
Do you spend your days doing chores around the house and yard, running errands, and caring for a spouse, grandchildren, or pets? Moreover, According to Gisele Bousquet, program director at Harvard-affiliated Brigham and Women’s Cardiac Rehabilitation Program in Foxborough, Mass., having a busy, active life is one reason people believe they don’t need to set aside time devoted solely to exercise.
“People say I’m very productive and active, that I’m always on the go,” she explains. She tells them that being physically active is beneficial. Regular moderate exercise, ideally for at least 30 minutes most days of the week, can lower blood pressure and many other risk factors associated with heart disease. Even if you’ve never done formal exercise, beginning in your forties can make a difference (see “Exercise: Even starting after 60 can help”).
Exercise: Starting at the age of 60 can be beneficial.
As people get older, they serve to exercise less. However, defying the trend may reduce your risk of heart disease and stroke, according to a study published in the European Journal of Cardiology last November. Researchers examined data from over 1.1 million South Koreans aged 60 and up who did not have known heart disease. They were all given two health screenings between 2009 and 2012, and they were all followed up on until the end of 2016.
At both screenings, roughly two-thirds of the participants were physically inactive. Those who began exercising one to two times per week by the second screening, on the other hand, were 5% less likely to experience events such as a heart attack or stroke during the follow-up period than adults who remained sedentary. And when people began exercising three to four times per week, their risk of heart problems decreased by 11%.
Find a good match.
Find an activity that you enjoy that raises your heart rate, such as walking, swimming, water aerobics, or dancing. When the weather is bad, using exercise equipment such as an elliptical machine or stationary bike can be a good option. People with physical limitations (such as low back pain or joint pain) may need to experiment with different exercises to find one that doesn’t hurt.
Also, don’t overwork yourself. According to Bousquet, a cardiovascular nurse, the old adage “no pain, no gain” is simply not true. You do not need to sweat; simply raise your heart rate above normal. Also, See “Exercise Effort” for an idea of how hard you should be working, which varies depending on your fitness level.
The effort required for the exercise
When you first start out, aim for light to moderate levels of intensity when walking, cycling, or swimming. After you’ve gotten into the habit of exercising on a regular basis, you can gradually increase your level of effort.
How it feels in terms of intensity :
Light-effort, easy breathing; you can sing
Light to moderate– Some effort, more noticeable breathing; you can speak in full sentences
Moderate– Moderate effort, harder breathing; however, you can speak in full sentences but must take more breaths.
Moderate to vigorous– Strenuous effort, slightly out of breath; you can speak in phrases
Begin slowly and gradually.
A full half-hour of exercise can be intimidating for people who aren’t very active, according to Bousquet’s colleague Lauren Mellett, a physical therapist and cardiopulmonary specialist. “If you’re new to exercise and workouts, start with 5 to 10 minutes of exercise. Every few sessions, try to increase it by two to three minutes “she proposes You can also divide your workout into two 15-minute sessions or three 10-minute intervals throughout the day. “You won’t gain much endurance, but you will decrease your risk of heart disease,” Mellett says.
When people come in for cardiac rehabilitation, their blood pressure is checked on a regular basis. If the reading is high when they arrive, it is usually lower about 10 minutes later when they finish exercising. Mellett believes that immediate, positive feedback can be extremely beneficial. She adds that people with prediabetes or diabetes often experience similar benefits from exercise, such as lower blood sugar levels.
Exercise has also been shown to reduce inflammation and prevent the formation of harmful blood clots, which are both beneficial to the heart.