Exercise improves blood flow and strengthens the immune system. It is not rocket science: safe, regular movements can reverse the effects of deconditioning, improves strength and decreases self perceptions of disability.
Case in point:
When I was in hotel quarantine for 2 weeks in Australia, I was not allowed to go out of the room. When I returned home, I had severe hip pain. My muscles had wasted after 2 weeks of inactivity. I compared this to my hotel quarantine experience in New Zealand where I was given 30 minute slots to walk outside after presenting with a day-3 COVID-19 negative test. I did not have any aches and pain after NZ but did after Australia. Interestingly, this has also been corroborated in a clinical trial that it can actually take 2 weeks of inactivity to ‘waste’ your muscles. What are you waiting for? Start walking today!
Cardiorespiratory training has been shown to reduce markers for inflammation thus reducing the risk of metabolic syndromes that causes diabetes and heart disease[i].High intensity interval training twice a week and strength training 3x week can improve function. There is a concept called hormesis where we introduce healthy stress to the body. With strength training, each extra weight you introduce the bones, make the bones stronger as it learns to carry it.
To compensate the sedentary effects-induced by lockdown, the MOVE-IT research group recommended 150 min to 200–400 min aerobic exercise distributed across 5–7 days, with at least 2–3 resistance sessions, to compensate for the decreased mobility during lockdown[ii]
The successful Diabetes Prevention program found that 30 minutes of brisk walking a day coupled with a 7% reduction in weight could reduce the incidence of diabetes by a whopping 58%, and was more effective than metformin, the first-line treatment for type 2 diabetes. What other exercises would be equivalent to brisk walking?
Home exercises recommended include resistance training through bodyweight exercises such as squats holding a chair, sitting and getting up from the chair or going up and down a step, transporting items with light and moderate weights (vegetables, rice, water, etc), aerobic exercises like walking inside the house, dancing or balance exercise such as walking on a line on the floor, walking on the toes or heels, walking heel-to-toe, and stepping over obstacles.
If you’re short on time, try the 7-minutes Scientific workout. If you want some inspiration, watch Inger Houghton’s version.
For those with aches and pains, I highly recommend identifying the root cause of your symptoms with a physiotherapist and once sorted, seek the assistance of an exercise physiologist to tailor-make exercises according to your individual goals and needs.
My exercise physiologist recommended the TRX suspension trainer that I take everywhere with me, even into the quarantine hotels as you can see in my “My Must Have Travel during the pandemic” video here. It was developed by a Navy Seal who wanted to exercise anywhere in the world. The system consist of an ‘anchor’ that you can attach to a post or door with a strap to perform various strengthening exercises. I believe it’s important to strengthen the right muscles to promote your desired function. For me, it’s important that I remain independent as I grow older. My aim is to build strength so I can carry heavy groceries, travel with my hand-carry luggage and be able to place it in the overhead cabin of an airplane and be able to go for uphill hikes. Your exercise physiologist will be able to put a plan together to help you gradually reach your goals, in a safe and efficient manner.
I recently purchased a water-rower as I have a strong affinity with the sea: I loved my dragon-boating days in the Thames and the swish-swash sound of water is quite therapeutic to me. It is my favourite investment that I can use over and over gain, plus feel stronger after a workout. The key is to find an activity that you enjoy, relaxes or inspires you so that it becomes a sustainable part of your life. What is your favourite exercise?
This article is a set of 10 Steps to Boost Your Immune System: read the full-list here.
[i] Wedell-Neergaard AS, Krogh-Madsen R, Petersen GL, Hansen ÅM, Pedersen BK, et al. (2018) Cardiorespiratory fitness and the metabolic syndrome: Roles of inflammation and abdominal obesity. PLOS ONE 13(3): e0194991. https://doi.org/10.1371/journal.pone.01949
[ii] Jiménez-Pavón D, Carbonell-Baeza A, Lavie CJ. Physical exercise as therapy to fight against the mental and physical consequences of COVID-19 quarantine: Special focus in older people. Prog Cardiovasc Dis. 2020; doi:10.1016/j.pcad.2020.03.009, 63(3):386-38
