Benefits of Exercise & Physical Activity during COVID-19
What are the benefits?
Reduced risk of developing coronary heart disease, stroke, multiple forms of cancer, type 2 diabetes, obesity, hypertension and osteoporosis
Improved quality of life, functional capacity and ability to engage in activities of daily living
Improved brain health and conditions that affect cognition such as depression, anxiety, dementia and Alzheimer’s disease
Improved sleep and reduced risk of falls and fall-related injuries
How much is enough?
General guidelines recommend150 minutes per week of moderate intensity or 75 minutes per week of vigorous intensity activity (or an equivalent combination)andtwo or more days a week of strengthening activitiesthat work all major muscle groups including the legs, hips, back, abdomen, chest, shoulders and arms. Additional health benefits can be derived by doing 150-300 minutes per week of moderate intensity exercise or 75-150 minutes of vigorous intensity exercise per week.
What to consider when returning to exercise after contracting COVID-19?
As we continue to navigate the complexities of COVID-19, it’s important to note that meeting activity guidelines does not lower COVID-19 transmission rates and regular exercise is not a substitute for scientifically accepted preventive measures such as vaccination, masking and social distancing. However, it appears that meeting the physical activity guidelines can reduce the severity of symptoms associated with the virus.
According to UVA Exercise physiologists and kinesiology professors, Arthur Weltman and Siddhartha Angadi, a gradual return to exercise is recommended since COVID-19 often affects multiple systems, including the lungs, heart and kidneys. This mainly applies to those who have a mild or moderate case of the illness, which is typically observed in vaccinated and boosted individuals. "For those with complicated infections requiring hospital support, medical assessments including testing of cardiac injury biomarkers, along with assessment of pulmonary function, EKG, exercise treadmill testing and/or cardiac MRI are often indicated prior to return to physical activity. Before considering a return to exercise, it’s important that the individual has been symptom-free for at least seven days and can walk about 500 meters (0.3 miles) on a flat surface without excessive feelings of fatigue or breathlessness."
Additionally, they recommend returning to your baseline level of exercise by taking it slowly in stages and to spend a minimum of seven days in each phase.
Ratings of perceived exertion (RPE) - how hard you feel your body is working or exercisingbased on physical sensations including increased heart rate, increased breathing rate, increased sweating, and muscle fatigue- can be used to guide exercise intensity.On the Borg RPE scale (6-20), a 6 on the scale corresponds to no exertion at all, 12-13 correspond to moderate exertion and 20 corresponds to maximal effort.Individuals with co-morbidities, such as a history of diabetes, cardiovascular or renal disease, should have a medical assessment prior to engaging in intense exercise.
To learn more about the exercise phases, check out the interview withUVA Today.
Sources:
