Exercise can be one of the best forms of immune supporting activity and should be successfully utilized by 100% of the population.
Research has shown that exercise can be very effective at lowering blood pressure by improving blood flow throughout the whole body which decreases chances of hypertension (Foreman, 2020). Purposeful movement in as little as 30 minutes per day can be enough to take advantage of the long-lasting effects it has on our system to protect against physical injury and viruses.
Harvard T.H. Chan School of Public Health researchers conclude that heart disease kills more than 600,000 adults per year as well as an additional 140,000 being killed by stroke (Foreman, 2020). Daily movement like brisk walking, hiking and engaging in a favorite sport can be a great start!
Let’s look at the important components of a workout schedule throughout the week:
Cardiovascular Work
This type of activity should be done for 20-30 minutes per day at a heart raising effort- Do the talk test: Are you able to perform a conversation with a bit of difficulty while exercising? If yes, then that is the right intensity. The intensity doesn’t have to be too high unless you are training for a particular sport or goal.
Examples Include (pick something that you enjoy and that you can sustain):
- Brisk Walking
- Biking
- Trail/Hiking
- Circuit Training
- Running
- Climbing stairs
Strength Training
Do you want to be able to get around without pain or keep up with your family/friends? Strength training is loaded with benefits not only just designated for sport, but for bone health, immune function, weight loss/fat loss, etc. Pick at least 3-4 exercises for 5-12 reps on 2 days out of the week for health benefits (anything more is for sport development).
Examples include:
- Squats
- Deadlifts
- Pull-ups/Rows
- Pushups
- Overhead pressing
- Carrying objects
Mobility Work
When we move better, we put ourselves in better positions to prevent injuries. For example, if our ankles and hips are immobile then we can commonly experience pain in our knees from deficient hinge, squat or walking patterns. This can be said for our lower back pain as well which can be traced throughout the whole body because everything is connected. Regular screening can be done every 4-6 weeks to point out these deficiencies and action steps can be practiced in as little as 5 minutes per day to correct them.
Be sure that the following areas are moving well daily with no pain and minimal stiffness:
- Neck
- Thoracic Spine
- Shoulders
- Hips
- Ankles
Breathe Work
What about breath work and stress reduction? Research shows that our cells become more resilient and our bodies can do amazing things with the right breathing in as little as a few minutes per day (Nestor, 2020). Try the navy seal’s box breathing method to keep you calm and alert: Inhale (4 seconds), hold (4 seconds), exhale (4 seconds), hold (4 seconds). This activity can be a very calming experience when we are feeling stressed or need to focus on an event that requires a lot of attention. Another similar sequence includes a slow inhale with a longer hold as well as a longer exhale: Inhale through your nose for :04, hold for :07, exhale slowly for :08.
Weekly organization of wellness activities at Digman Fitness
A lot of the training we do in the gym involves as many aspects of health-promoting activity in the following sequence:
- Mobility work (injury prevention related to the wrists, elbows, shoulders, lower back, knees, etc.)
- Strength work (Foundational work related to squat, deadlift, pressing and pulling)
- Movement (Heart raising activity to build work capacity and longevity)
- Breathe work (Stress reduction and mental capacity)
- Balance & Hand-Eye work (fall prevention and coordination)
Wellness on your own time
Let’s do a better job promoting wellness as a preventative tool for increasing longevity and quality of life which means the following:
- Cardiovascular exercise at least 30 minutes most days of the week (can you talk comfortably while working out? if not, then that is the level you should shoot for). Immune function benefits greatly from physical activity and reduces intensity of viral infections (Sallis et al., 2021).
- Strength training on 3 of those days (4-5 exercises for 3 sets of 10 reps hitting big muscles like a squat and deadlift)
- Mobility work on most days of the week (at least 5) to improve movement and prevent injuries
- Breath work and stress reduction activity multiple times per day (as little as 1 minute at a time)
- Healthy food choices most of the time
- Hang out with positive folks who are supportive as much as possible
References:
Foreman, J. (2020). Exercise is Medicine: How physical activity boosts health and slows aging. New York, NY: Oxford University Press.
Nestor, J. (2020). Breath: The new science of a lost art. New York, NY: Riverhead Books.
Sallis, R., Young, D. R., Tartof, S. Y., Sallis, J. F., Sall, J., Li, Q., Smith, G. N., & Cohen, D. A. (2021). Physical inactivity is associated with higher risk for severe COVID-19 outcomes: a study in 48 440 adult patients. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2021-104080