COVID-19: Exercise, Diet, Mindfulness, and Prayer
Scientific evidence has shown that exercise can improve or prevent many health conditions such as; mental health issues (reduced depression, anxiety and stress), obesity, insulin-sensitivity and type 2 diabetes, heart disease, hypertension, some types of cancers, dementia/Alzheimer’s, and acute/ chronic pain. (Curr Opin Cardiol 2017)
There is mounting evidence that exercise and a physically active lifestyle diminishes the risk of contracting a range of communicable diseases including viral and bacterial infections. (Sci Sports Exerc, 2016) In a study of 1,509 men and women aged 20–60 years found that those who performed regular moderate exercise (30-45 min) had lower incidence of upper respiratory tract infections by up to 60%. (Sports Exerc (2011) Exercise has been shown to neutralize virus and bacteria that have entered the nasopharynx and oropharynx (nose and mouth) via increased immune cell activity (increased IgA immunoglobulin protein). (Exerc Immunol Rev 2011) Exercise can cause a dramatic influx of certain white blood cells (natural killer T cells, by up to 10 times and CD8+ T cells by 2.5 times) in the blood enhancing our immune defense system. (Brain Behav Immun 2009).
Beyond cellular immunity, exercise can help reduce emotional stress and anxiety by releasing brain chemicals (dopamine, enkephalins) giving us a feeling of happiness and euphoria, AKA “the runners high”. Studies have shown that repeated emotional stress reduces immunity. During this time of great anxiety and panic exercise can be a great way to combat those negative feelings while improving our immunity and overall health.
Recommended Exercise for School-Aged Children and Adolescents (ages 6 through 17 years) (CDC, 2020)
Sixty minutes of moderate-to-vigorous physical activity each day. Two days per week of exercise that strengthens bones and builds muscle.
Recommended Levels for Adults (CDC, 2020)
One-hundred-andfifty minutes of moderate exercise (getting the heart rate elevated to the cardiac zone) each week. The cardiac zone (220-age x .60= cardiac zone) is the heart beats per minute during exercise. A rough estimate of the cardiac zone would be walking at a pace in which the breathing is elevated while still being able to carry on conversation that is slightly labored. This aerobic exercise could be done for 30 minutes a day, 5 days a week. If needed, exercise could be broken into 10 minute chunks of time. Two of those days should be resistance training to build muscle and strengthen bone.
For cardiovascular fitness brisk walks or runs can be performed. Exercise such as soccer or basketball could be performed as long as social distancing is maintained. Body weight exercises are a great way train at home with the family. Simple exercises could consist of; push-ups, planks, crunches, bridges, lunges (front, side, back), squats (double, single leg), heel raises (double, single leg), balance exercises, jumping jacks, burpees, jumps (forward, side, box).
COVID-19 and Mindfulness (Meditation, Prayer, and Positive Thinking):
Science has shown the powerful link between the brain and the immune system. It has been shown that mindfulness and prayer can decrease; cortisol, blood pressure, resting heart rate, blood glucose, and cholesterol. (Epub 2016) It can also bolster an anti-viral immune responses and decrease markers of inflammation especially in those experiencing high levels of psychological stress (Psychoneuroimmunology, 2018).
The regular practice of yoga, meditation, and prayer has been shown to improve psychological well-being and improved immunity by increasing while blood cell counts in patients suffering from chronic viral exposure such as HIV. Studies have shown that a positive attitude, versus pessimism, can increase mucosal and blood level immunity. (J Pers Soc Psychol. 1998, Brain Behav imun, 2005) When negative thoughts of fear, anxiety and panic strike, turn those thoughts into an encouraging positive mind set. For those looking for meditation routines, search the app store for yoga nidra.
Get your free exercise program at mishockpt. com (blog)
The Mishock Physical Therapy Holiday Home Exercise is scientifically based program that trains the body’s major muscle groups by focusing on the core, upper, and lower body strength through fundamental movement pattens in 1520 minutes. The exercise program also optimizes cardiovascular fitness by utilizes the principles of “High Intensity Interval Training” (HIIT). Down load your free copy of the exercise program at mishockpt.com (blog)
Dr. Mishock is one of only a few clinicians with doctorate level degrees in both physical therapy and chiropractic in the state of Pennsylvania. Mishock Physical Therapy & Associates has 7 convenient locations in Gilbertsville, Skippack, Phoenixville, Barto, Limerick, Pottstown, Steiner Medical at www. mishockpt.com.