Don't Neglect this If you are At Home
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As the weather becomes warmer for a lot of us we will benefit from taking some sort of outdoor exercises. Whilst cross-country training may be great, a walk outside in the fresh air will do everyone good in these uncertain times.
Many ER physicians across the world are stressing the importance of outdoor exercise if we are healthy and symptom-free. Medical research shows that people who are physically active have a 50% reduction in the number of days they are ill when they have acute respiratory diseases, says David Nieman, director of the Appalachian State University Human Performance Lab. Couch potatoes are much more likely to become infected.
You can still exercise while adhering to social distancing guidelines. Even if you have to keep six or 8 feet distance from people depending on the restrictions in your area you can still have plenty of healthy exercises. Obviously, if you are running or cycling it is easier to keep a distance from people. But even walking along the park or along the beach, you can avoid people.
Obviously, there are some added rules of safety during this time. Don't share water bottles or snacks. You can still meet friends if you maintain a safe distance.
Exercise is a great way to get rid of pent-up energies. Many people will find themselves in unfamiliar territory in a few days. Being cooped up with family may not end anytime soon. Getting out and having a kick about with the kids will help you relieve the stress of the situation.
Interestingly David Nieman also says that those people who've been training for a triathlon, American or another long-distance event will be autoimmune compromised during this pandemic. He recommends limiting sustained exercise which is greater than a 60% effort, which effectively means only using 60% of your heart rate and restricting it to no more than 60 minutes at the time. Perhaps one of the rare times in life when the Pareto rule doesn't apply.
He does recommend gentle and regular exercise. To get out and hear the birds sing and smell the grass, is one of the best exercises we can do to keep ourselves healthy.
Recent Comments
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Thanks for sharing, Catherine.
Exercise is a daily routine for Nicola and me.
We walk together every morning from 6 am for around an hour, I will do the same later in the afternoon.
This has been a great benefit to our health and I highly recommend walking to anyone, also swimming is a great exercise.
However, swimming I cannot do at the moment as my pool has been closed because of the coronavirus.
All the best
Darren :)
Yes, swimming is great especially as we age its easier on our tendons and ligaments. Hopefully, it won't be too long before we can go back. I take two children to the baths every week
Thanks Catherine, well said!
I find it interesting that those who might be in the best shape physically are at risk for getting hit harder from this virus. I hadn't heard that before today. For once I'm thankful I'm not an over-achiever in the triathlon training area heh ;)
Stay healthy ... and active!
Best, Shannon
Haha ... yah I don't see myself beginning training for a triathlon anytime soon :P I do love to go for walks though, especially this time of year. I love spring especially, when everything starts to grow and turn that 'new' green. Everything always smells different too - that sounds silly I suppose but it's something I notice each year :)
Enjoy your daily walk!
Best, Shan
Well said Catherine, for many it feels like they are in a washing machine and it is on the turbo spin cycle. The more we can work towards maintaining a sense of normality the better we will cope with the ever-evolving situation.
Getting outside and exercising can be one of the things that will help us all to create and maintain that balance.
Unfortunately, a big part of Europe is now in lockdown. Just walking for the fun of it, is at this moment forbidden.
I try to do my morning exercises but I can't run for the next couple of weeks. I really would love to go out asap.
Hope you all stay healthy!
Strange it must depend on your country 60 per cent of the people here in this thread is from Europe and all managing to get out and exercise. Where do you live that you are on total lockdown?
It will cause more problems to people the isolation and lack of light and vitamin D .I hope you can get out soon
I've got a friend in Spain and they are not allowed to walk down the street without a reason, only people with a dog on a lead are. She told me a week ago police stopped a man who was jogging and told him to get back home. He said OK and kept running so they stopped him again and asked him if he didn't live in the opposite direction. He was so confused that he almost forgot where he lived!
I think Spain and Italy are really worst off now and the rules are very strict.
Yes I have friends in Valencia where it is being strictly enforced but less so in Andalucia
I live in Malaga...so have to stay inside for the moment. Chances are it is going to be even more than an extra month....;(
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Sound advice Catherine. I might add, we all need a strong immune system to fight off any virus or bacteria that comes our way.
In addition to exercise, we all need to make sure we are getting enough sleep and exercise is key to not only getting enough sleep but deep, quality sleep!
Susan
Susan thank you so much for adding not. You're absolutely right . For me the beauty of working from home as I get up when I wake up. It might be 4 o'clock in the morning it might be 11 o'clock. I sleep for as long as I need to.
Fortunately, I have a good immune system! Plenty of gut bacteria
Thank you very much
As I get older I have more respect for the power of exercise and sleep.
I used to be able to get by with 4 hours sleep and only minimal exercise but now I HAVE to have 8 hours sleep each night and when I don't exercise I don't sleep as well.
yes I am with you I used to sleep for 6 hours now I often sleep 9 sometimes more