COPING WITH CORONAVIRUS: Why Exercise Is More Important Than Ever
The acceleration of the COVID-19 pandemic reminds us how regular exercise is crucial to keeping us healthy – physically and mentally. There is a lot we do not know about this new virus yet which targets our respiratory and immune systems. As we all get used to being at home, whilst dealing with the threat and the knock-on effects of a sedentary lifestyle, keeping active will be a vital tool for us all.
The latest government instructions allow us out for one run, walk or cycle a day. However, even that may not last long as we head toward a full lockdown. Many will already choose to stay in as a precaution. Home workouts are about to go through the roof and we will be helping you along the way. We will cater for all abilities.
There are four key reasons to keep fit at home over the coming weeks and maybe months:
SUPPORTING YOUR IMMUNE SYSTEM
Maintaining our physical fitness makes our immune system more robust too. This is because; exercise increases blood flow, which activates the circulation of white blood cells; our main defenders against fighting infection. Researchers who have studied this, found that 65-year-olds who did regular exercise, had a similarly high amount of T-cells (a specific type of white blood cell) as those of people in their 30s. One study found that just 30 minutes of brisk walking increased the circulation of white blood cells! It does not have to be high intensity, but it needs to be regular. A minimum of three times a week is ideal.
Although, in the current climate, be aware to not overtrain (get at least one or two rest days in the week) or to not overdo higher intensity endurance exercise (over 90 minutes). Once your stress hormones (adrenaline and cortisol) are activated, it increases your blood pressure and cholesterol which can expose your immune system. If you are feeling ill otherwise, it is also smarter to rest than to exercise.
REDUCING THE RISK OF CHRONIC ILLNESS
Firstly, it is always important to talk to your doctor before starting an exercise routine if you suffer from a chronic illness. There might be certain exercises that are safer than others for you and precautions you may need to take while exercising. Our Personal Trainers will design a programme that best suits your personal needs and areas of concern. In general, exercise can help manage the symptoms and improve your health for the following conditions:
• ARTHRITIS - exercise can reduce pain, help maintain muscle strength in affected joints and reduce joint stiffness.
• ASTHMA - usually exercise can help control the frequency and severity of asthma attacks.
• BACK PAIN - regular low-impact aerobic activities can increase strength and endurance in your back and improve muscle function. Abdominal and back muscle exercises may help reduce symptoms by strengthening the muscles around your spine and improve your posture.
• CANCER - Exercise can improve the quality of life for people who've had cancer, improve their fitness and lower the risk of dying from breast, colorectal and prostate cancer.
• DIABETES - regular exercise can help insulin lower your blood sugar levels more effectively. Physical activity can also help control your weight and boost your energy. Type 2 Diabetics can use exercise to lower body fat levels and risk of dying from heart disease.
• DEMENTIA - exercise can improve cognitive function in people with dementia, and people who are active on a regular basis are less at risk of developing dementia and cognitive impairment.
• HEART DISEASE - regular exercise can help improve your heart health by making it stronger. Recent studies have shown that interval training is often tolerated well in people with heart disease, and it can produce significant benefits. For people with high blood pressure, exercise can lower body fat and stop the risk of heart disease progressing.
Some conditions will put you in the higher risk category with Coronavirus and we recommend you go easy and discuss with your doctor before commencing exercise. These may include if you:
• have had an organ transplant
• are having certain types of cancer treatment
• have blood or bone marrow cancer, such as leukaemia
• have a severe lung condition, such as cystic fibrosis or severe asthma
• have a condition that makes you much more likely to get infections
• are taking medicine that weakens your immune system
• are pregnant and have a serious heart condition
However, most conditions are further damaged by inactivity so it is important to try and minimise discomfort by adopting a structured routine.
IMPROVING YOUR MENTAL WELLBEING
It is not going to be easy having to stay at home for so long. Exercise will release chemicals in our brains such as endorphins and serotonin that improve our mood and give us more energy. It will also distract us from the constant news cycle. It works effectively as an escape and it will help clear our thoughts.
Exercise pumps blood to the brain, which increases the size of the hippocampus (responsible for memory) and increases the connections between the nerve cells in the brain. This can help you to think more clearly, improve your memory and helps protect your brain against injury and disease.
Frequent fitness can help regulate the release of cortisol, which helps with healthy body function including the management of stress. This gives your mind the chance to rest from any racing, intrusive thoughts by having something to focus on. It will also help to relieve depression and anxiety, and improve sleep, which is crucial to your well-being.
STAYING SOCIAL
Whilst we are forced to stay in, regular exercise can create a better sense of structure to our day to help break it up and build a routine. We are going to have a lot of time on our hands, it will feel positive to be proactive and see improvements. It is a great social benefit too, whether exercising alongside family at home or staying connected online via live classes and personal training it will keep us sane, connected and fresher. We will need each other and exercise has always brought us closer together. Plus it should be fun!
More than just preach we want to be involved in you keeping fit. If you have equipment then great but most of the workouts we’ll be sharing with you will be based around just bodyweight so everyone can join in. There will be a variety of programmes available, taking into account everyone in our diverse membership.
Stay tuned for our Hogarth ON DEMAND fitness classes, these will be found on our Facebook, Instagram and Youtube channels. We will also be launching Hogarth LIVE Classes on ZOOM very soon. Subscribe to our newsletter to keep best informed. Let us know how you find them! Many members have already continued freelance personal training via live video sessions so if it is something you are interested in then get in touch. If you have any questions regarding your training let us know and a member of the gym team will contact you.
Stay connected; take care of yourselves and each other.