Physical Activity and COVID-19

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Introduction

The COVID-19 pandemic is an unprecedented time all across the world. Worldwide, extensive social distancing policies are put into place, restricting people’s daily activities and worldwide pleas from governments asking people to stay safe and stay at home. This of course means that most people will spend much of their time (if not all) at home.

These social distancing measures mean that people have far fewer opportunities to be physically active, especially if activities such as walking or cycling as transportation means or taking part in a leisurely sports activity (i.e. jogging, walking the dog, going to the gym) are being restricted. Furthermore, these drastic measures also make it so much easier to be sedentary at home for long periods of time.

Although these social distancing measures are important and needed in a time such as now, our bodies and minds still need physical activity and the many benefits thereof.

Definition of Physical Activity

Physical Activity (PA) is defined as any bodily movement produced by skeletal muscles that require energy expenditure.

Physical activity may include:

• Active recreation
• Sports participation
• Cycling
• Walking
• Play
• Dance
• Gardening
• House cleaning
• Carrying heavy shopping

During the COVID-19 pandemic it is even more important for all people to be physically active. Even if it is only a short break from sitting at your desk and doing some walking or stretching. Doing something simple as this will:

• ease muscle strain
• relief mental tension
• improve blood circulation
• improve muscle activity
• It also helps to give some routine to a day in these trying times

Benefits of Physical Activity

• Keeps your immune system strong - being less susceptible to infections
• Reduces high blood pressure
• Weight management
• Reduce the risk of  heart disease
• Reduce the risk of diabetes
• Reduce the risk of stroke
• Reduce the risk of certain cancers
• Improves bone and muscle strength
• Improves balance
• Improves flexibility
• Improves fitness
• Improves mental health
• Reduce the risk of depression
• Reduce the risk of cognitive decline
• Delay the onset of dementia
• Improve overall feeling of well-being
• In children Physical Activity:
  • Supports healthy growth and development
  • Reduce the risk of disease in later life
  • Helps in development of fundamental movement skills

Despite all these many benefits, physical inactivity cost 5.3.million lives per year globally. It is important therefore to find ways to limit the impact of the COVID-19 pandemic as well as the wider impact it will have on long term chronic diseases.

The Importance of Physical Activity during the COVID-19 Pandemic

In light of the current situation worldwide, certain benefits of physical activity may be pertinent to the COVID-19 Pandemic.

• Physical Activity enhances immune function and reduces inflammation, it could therefor reduce the severity of infections
• Physical Activity improves common chronic conditions (Cardiovascular Disease, Diabetes) that increase the risk for severe COVID-19.
• Physical Activity is a great stress management tool
  • by reducing symptoms of anxiety and depression
• Physical Activity helps bring cortisol levels in balance
  • Stress and distress (like in the case of a pandemic) creates an imbalance in cortisol levels and this negatively influences immune function and inflammation

Physical Activity Guidelines

The WHO Guidelines on the amount of physical activity include:

• Infants under the age  of 1 year need to be physically active several times a day.
• Children under 5 years of age should spend at least 180 minutes a day in physical activities, with 3-4 year-olds being moderately or vigorously active for an hour a day.
• Children and adolescents aged 5-17 years
  • all children and adolescents should do at least 60 minutes a day of moderate to vigorous-intensity physical activity, including activities that strengthen muscle and bone, at least 3 days per week.
• Adults aged over 18 years
  • should do a total of at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, including muscle-strengthening activities 2 or more days per week.
  • older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.

Important: Any physical activity is better than none!!!

During the COVID-19 pandemic being physically active will be a challenge for all of us, but it is critical that we find and plan ways to be active and reduce our sedentary time. Although our movement around our neighbourhood, town, city, country and the world might be restricted, it remains critical that we all move more and sit less.

Ways to Stay Physically Active during COVID-19

How to Stay Safe while Exercising during COVID-19

Do not exercise if you have a fever, cough and difficulty breathing.

Stay home and rest, seek medical attention and call in advance. Follow the directions of your local health authority.

If you are able to go for a walk or bicycle ride always practice physical distancing and wash your hands with water and soap before you leave, when you get to where you are going, and as soon as you get home.  If water and soap are not immediately available, use alcohol-based hand rub.

If you go to a park or public open space to walk, run or exercise always practice physical distancing and wash your hands with water and soap, before you leave, when you get to where you are going, and as soon as you get home.  If water and soap are not immediately available, use alcohol-based hand rub. Follow the directions of your local health authority in regards to any restrictions on the number of people with you and/or restrictions on the use of public outdoor play or exercise equipment.

If you are not regularly active start slowly and with low intensity activities, like walking and low impact exercises. Start with shorter amounts, like 5-10 minutes, and gradually build up to 30 minutes or more continuously over a few weeks. It is better and safer to be active for short periods more frequently than to try and be active for long periods when you are not used to it.

Choose the right activity so that you reduce the risk of injury and that you enjoy the activity. Choose the right intensity according to your health status and fitness level. You should be able to breath comfortably and hold a conversation while you do light- and moderate-intensity physical activity.

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