Data from two recent studies showed even short bursts of exercise can affect your metabolism, and vigorous exercise could reduce your risk of all-cause mortality.
Our ancestors naturally stayed fit as they engaged in physical labor each day. However, as society moved through the industrial revolution and now is in the middle of the digital revolution, more people find less time to move and exercise. Yet, if you’ve read my newsletter, you know I’m a strong proponent of including movement throughout the day to help protect your physical and mental health.
“During and after physical exercise, pro- and anti-inflammatory cytokines are released, lymphocyte circulation increases, as well as cell recruitment. Such practice has an effect on the lower incidence, intensity of symptoms and mortality in viral infections observed in people who practice physical activity regularly, and its correct execution must be considered to avoid damage.”
While exercise strongly supports your immune system, lockdowns and fear have created an environment in which more people are ignoring a strategy that protects their health. For many, the recent months have contributed to an expanding waistline or raised their level of anxiety and stress. This simple approach can make a difference in your everyday health.
Even Short Bursts of Exercise Positively Affect Metabolism
Despite eating the same food you did before March 2020, you may find your waistline expanding and the numbers on the scale growing. That’s because while you can’t out-exercise a bad diet, eating the same amount and moving less will slowly pack on the pounds.
Additionally, some people are emotional eaters and others have changed their eating habits as the pandemic raises their stress level. Researchers from Massachusetts General Hospital used data from the Framingham Heart Study participants to evaluate how short bursts of exercise may lower cardiovascular risk and mediate health benefits.
How to Gauge Moderate and Vigorous Physical Activity
The link between physical exercise and better health has been known for a long time. The Centers for Disease Control and Prevention advocates for consistent physical activity each day, saying:11
“Regular physical activity is one of the most important things you can do for your health. Everyone can experience the health benefits of physical activity — age, abilities, ethnicity, shape, or size do not matter.”
A Second Health Risk From the Pandemic: Inactivity
One of the potential long-term health impacts of the coronavirus lockdown in 2020 that was recognized early in the pandemic was the rising number of mental health conditions reported. Ongoing unemployment, loss of income and the fear of the unknown all contribute to depression, stress and anxiety.18
Another long-term health risk from the pandemic is the impact that stay-at-home measures may have had on your exercise habits. These in turn have a significant impact on your mental health.19 A paper published in the Journal of Sport and Health Science cautioned that the recommendation to restrict your movements does not mean reducing the amount of physical activity you get.
Tips for Staying Active and Exercising at Home
Staying or working at home can create poor movement routines. People who previously had the habit of getting out of their chair at the office every 20 to 30 minutes, or those who had a job that required movement throughout the day, may find binge-watching television or working all day at the computer throws a wrench in those habits.
Even just a little bit of exercise is better than nothing and sitting all day can increase your risk of heart disease. There are a variety of ways to simply and easily exercise at home that can reduce your potential exposure to viral infections and can help prevent mental and physical health problems. Here are several suggestions to help you move throughout the day.
Activity snacks — "Prolonged periods of sitting should be broken up with “activity snacks” like a little walk or going up and down a flight of stairs. A short daily walk has amazing properties from not just a physical, but a psychological perspective. We don’t have to run a marathon."
In other words, small movements may have big benefits. Consider taking a walk in the morning and another in the afternoon as the weather permits. Getting outdoors has additional benefits for your immune system, specifically from your exposure to the sun that may boost your vitamin D production.
Nonexercise Movement — This type of activity may be as important as exercise. Make it a point to get up from your chair at least every 30 minutes to stretch and move around. If you are working from home or spending more time in front of a computer or television screen than what is considered healthy, opt for using a Swiss ball. These large, inflatable balls can be ordered online and most come with a pump. Sitting on one at your desk or while watching television encourages movement and helps strengthen your core muscles.
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