Don’t mess with Covid

Two friends of mine recently contracted Covid-19. I don’t know about you, but I do not want to mess with this bad boy! Both of these people ended up in the ICU, had high fevers for three weeks, and are still feeling the effects several weeks later. Covid-19 is like a flu on steroids! We really need to power up our defenses to stay healthy during this crazy time.

Exercise immediately boosts immune response

Science shows that exercise increases our immune response as we sweat, and it gives our bodies more long term resilience. The moment we start exercising, our body automatically cranks up our circulation, and at the same time it initiates the fight or flight response which produces the stress hormones epinephrine and cortisol. Both of these actions mobilize immune cells into our blood, lymph system and tissues to increase the probability that they come into contact with pathogens. According to Dr. Jeffrey Woods, a kinesiology professor at the University of Illinois and a fellow at the American College of Sports Medicine, this is our body’s innate search and destroy mission.

Exercise gives many benefits over time

Our long-term exercise habits help to pump up our immune response and a bonus is that it slows down the aging process! According to Dr John Campbell, both cardio and high-intensity workouts provide the same immune response. The evidence shows the people who exercise regularly have fewer infections and have lower incidence of cardiovascular disease.

Adapting to constraints of quarantine

Being in isolation without access to gyms and sports clubs should not mean people stop exercising, according to a new study from researchers at the University of Bath. Keeping up regular, daily exercise at a time when much of the world is going into isolation will play an important role in helping to maintain a healthy immune system. At Beyond Fitness we can teach you simple, yet highly variable ways of getting healthier without a gym. Often times getting a good movement session takes no more than your own body and the environment you are in at that moment.

Health as a way of life

A first line of defense is to simply choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:·

• Don’t smoke
• Eat a diet high in fruits and vegetables
• Move regularly
• Maintain a healthy weight
• Stay away from alcohol
• Get plenty of sleep
• Take steps to avoid infection, such as washing your hands frequently.
• Take steps to minimize stress, like meditation or limiting media consumption

Move well, eat well

The bottom line is we should all aim to meet the exercise guidelines of 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week at a minimum, getting plenty of sleep, vitamin C, vitamin D, and eating a healthy diet of fresh leafy greens, fruits and vegetables, lean meats. Stay away from highly processed foods or those high in sugar, avoid alcohol and certainly avoid tobacco.

Are you worried about contracting Covid-19? Are you uncertain of how to take care of yourself during this scary time? Click on the link below to set up a chat with me. I will help you explore simple ways to build your immune system for free. I have helped thousands of people increase their immune response, lose fat, tone up, build muscle and in turn, live the life they deserve.