The coronavirus outbreak likely has led to a surge in sales for the supplement industry as proactive-minded individuals try to protect themselves against COVID-19 by boosting their immune system.
Indeed, vitamins A, B, C, E and zinc are proven to help the human body fight off illness and are readily available at the nearest drugstore. Health-conscious individuals may go the natural route and comb the produce section of their local supermarket for citrus, leafy greens and other fruits and vegetables.
Another way to boost the immune system isn’t so easy – exercise.
The immune system is your body’s natural defense mechanism that can flush away viruses, bacteria and other harmful impurities. When germs enter the body, they’ll stay until something pushes them out. The longer they linger, the greater likelihood that you’ll become sick.
Getting your immune system working on all cylinders and in optimal condition take a multifaceted approach to health care. A healthy and balanced diet, ample sleep, reduced stress levels, proper hygiene and exercise all work together to create a strong immune system.
The definition of “exercise” varies greatly, but for purposes of your immune system, individuals should consider low to moderate levels of exercise on a regular basis. White blood cells help fight off infections, so keeping a steady stream of cells pumping through the body amplifies the rate at which cells circulate the body and effectively kill viruses and bacteria.
The key to exercise as it relates to the immune system is not overdoing it. Extended, high-intensity workouts can actually have the opposite effect as many endurance athletes have actually shown depressed immunity.
Physical therapists can offer examples of immune-boosting, low to moderate exercises, which may include 20 to 30 minutes of bicycling or walking around the neighborhood, yoga, golf, tennis or simply stretching for an extended period.
The coronavirus seems to have reminded everyone to be vigilant about handwashing and proper etiquette for sneezing and coughing, and hopefully it also serves as a refresher that diet and exercise plays a huge role in our overall health.
As always, consult with a trained medical professional prior to making any substantial exercise, dietary or lifestyle changes.
About the Author
Dr. Chris Mulvey, PT, is president for company-owned operations at FYZICAL Therapy and Balance Centers, which has 427 locations in 45 states. For more information, please visit Fyzical.com.
This is the biggest question I get from
everyone. How do I get a 6-pack? Or just get rid of my “beer
belly” or “muffin top”?
It is going to take some work and
dedication, but it can be done. It is not too late!
Eat Clean! The
number one thing is to cut out the sugar! It’s not fat that makes
you fat, but sugar. Sodas, sweets, juices, candy, alcohol, etc. are
some of the obvious sugars. But if you eat too many carbs, like
pasta, bread, chips, these will also be converted to sugar if they
are not burned off. 80% of the time, try and eat clean!
Exercise! This
increases our metabolism and will help burn off the extra fat. The
best form of exercise to do is high intensity workouts, which
skyrocket your metabolism and burn calories up to 48 hours after you
workout.
Strength Training! Try and incorporate some type of weight training, along with your
cardio workouts! This, too, will help gain lean muscle, which in
return will keep your metabolism burning that fat!
Do Core Exercises! Core exercises include working your abdominal area, as well as
your back muscles. One of the best core exercises is holding a
plank.
Hold the plank for at least 1 minute a total of 3-5 times. If it’s hard at first, work up to it. Start with 30 seconds and work your way up the minute.
Workout fads come and go but yoga has been around for almost 5,000 years. Yoga is not just a “ho hum” relaxation exercise, but it is also a calorie burner and muscle toner.
There are several different forms of yoga and, the best part, it is great for all fitness levels and ages!
Example of different types of yoga:
Hatha: the form most often associated with yoga, it combines a series of
basic movements with breathing.
Vinyasa: a series of poses that flow smoothly into one another.
Power: a faster, higher-intensity practice that builds muscle.
Ashtanga: a series of poses, combined with a special breathing technique.
Bikram: also known as “hot yoga,” it’s a series of 26
challenging poses performed in a room heated to a high temperature.
Iyengar: a type of yoga that uses props like blocks, straps, and chairs to
help you move your body into the proper alignment.
Areas it targets
Arms
Legs
Glutes
Back
Benefits:
Flexibility
Aerobic
Strength
Low-impact
Relaxation
and stress release
Where can I practice this?
There are classes offered at local yoga studios and some fitness studios.
You can also find some classes online (You Tube or On-Demand) to take at your convenience in your own home.
Over the past decade there is more and
more research on how important it is for women over 40 to do
resistant training. Most women will hit the gym and just do cardio,
or, if they don’t go to a fitness center, will just walk or run
outside and focus on cardio, not weights.
The benefits of women that do weight training far outweigh the ones that just do cardio.
Here is why!
You will loose body fat!
You will be
much stronger without being bulky.
You will speed up your metabolism.
(Each pound of muscle you gain will help you burn up to 50 calories
more a day.)
You will decrease your risk of
osteoporosis. (Weight training will help build bone density which
will help fight osteoporosis.)
You will increase your strength to
help you with other activities such as golf, tennis, skiing, biking.
You will lose inches, which means
a smaller dress size! Muscle weighs more than fat, but it is dense.
So throw the scale away and go by how your clothes fit.
It will help lower your blood
pressure and reduce your risk of heart disease and diabetes.
Strength training lowers your blood pressure and gives your heart a
break.
The best part is you can do it anytime,
anywhere! Just pick up a pair of dumbbells and start lifting!
Some of you might be too busy to go the
gym or get to your boot camp class. Don’t worry! Grab a jump rope
and some dumbbells. Here is a quick workout that you can do right in
your own living room.
Jump Rope:
30 seconds (6 times)
Push ups: 3 sets 10-15 reps
Tricep dips: 3 sets of 15 reps
Regular Crunches: 3 sets of 25
Bicycle Crunches: 3 sets of 30 (15
each leg)
Plank: 3 sets of 1 minute
Lunges with Dumbbells: 3 sets (15
each leg)
Squats with Dumbbells: 3 sets of
15 reps
Bicep curls: 3 sets of 15
Overhead shoulder Press: 3 sets of
15 reps
Super man Back extensions: 3 sets
of 15 reps
Go
through the circuit 3 times or just do the same exercise 3 times and
then move on to the next. Mix the jump rope in to keep your heart
rate up.
Set A Goal! Be specific, measurable and realistic. For example, “I would like to lose 5 lbs. a month and 15 lbs. by March 31st. Or maybe you have a favorite pair of jeans you would like to get back into. You need a goal to keep you motivated. Don’t forget to reward yourself once that goal is met!
Don’t ban your favorite food! Just remember “everything in moderation.” I always tell my clients to control your portions, and treat yourself to that glass of wine at night or your favorite treat. The best advice is to not have that temptation staring in your face. Keep it out of sight if you really don’t have much control.
Workout with a friend! Try finding a workout partner to meet you at the gym, your group fitness class or to maybe just walk or run with you in your neighborhood. This way you will hold each other accountable. You could also hire a personal trainer to keep you on track. Working out with a group of people in a group setting is also a fun and exciting way to keep you motivated.
Don’t expect results right away! It takes 60-90 days to start seeing results once you start changing your eating habits and start working out. Most people get frustrated and quit within the first 2 months because they don’t feel like they are getting results. Keep it up, you will get there!
