Could exercise be a key ingredient in preventing bacterial and viral infections and boosting your immune system?
It turns out that regular physical activity plays a role in maintaining health and preventing disease. This is because exercise contributes to your overall health, which can help support the functions of your immune system.
This article explains the theories on how exercise can support your immune system and gives you some insight into the need to exercise when you’re sick.
In short, yes. Exercise benefits your body in many ways, and boosting your immunity is just one of them. But there is an important caveat: the frequency, duration and intensity of your workouts do matter.
Research shows that when it comes to boosting your immunity, moderate-intensity exercise is best (1).
In general, exercise at a moderate to vigorous intensity for 60 minutes or less is optimal for the benefits of exercise on the immune system. If you do this daily or almost daily, your immune and metabolic systems continue to strengthen, building on earlier gains (
On the other hand, prolonged high-intensity training — especially without proper rest between sessions — can weaken your immune system (
This is an important consideration if you are a competitive athlete or training for an endurance event like a marathon. In these cases, take extra precautions to give your body enough recovery time.
Before discussing how physical activity can help your immune system, it’s important to discuss how much exercise you likely need for your overall health.
According to the US Department of Health and Human Services (HHS), most adults should get at least 150 to 300 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous physical activity each week (
The HHS also recommends doing at least 2 days a week of muscle-strengthening activities involving all major muscle groups in the legs, hips, back, abdomen, chest, shoulders, and arms.
Being active most days of the week is a great goal for improving your overall health and well-being. It’s also a great place to start if you want to boost your immune system.
A healthy immune system protects your body from bacteria, viruses and other pathogens that you encounter on a daily basis.
Here are 6 ways exercise can help your immune system.
According to a 2019 research review, moderate-intensity exercise can boost cellular immunity by increasing circulation of immune cells in your body. This helps your body better prepare for a future infection by detecting it earlier (
Researchers have found that performing aerobic exercise at moderate to vigorous intensity for less than 60 minutes (an average of 30 to 45 minutes) increases the recruitment and circulation of the immune system’s best defensive cells (
These results indicate that regular exercise can boost immune defense activity, making you more resistant to infections and better equipped to deal with infectious agents that have already gained ground in your body (4).
Unless you’re moving at a snail’s pace, your body temperature will rise during most forms of exercise and stay elevated for a short time after a workout ends (5).
Why is this important? It is commonly believed that this brief increase in body temperature during and after exercise can prevent bacteria from growing and help your body better fight off an infection, similar to a fever.
Yet, it is important to note that this claim lacks factual evidence.
Although this temporary increase in temperature is not as significant as the increase you experience with a fever, it can still benefit your immune system.
Regular physical activity can help improve the overall quantity and quality of sleep (
This is great news because sleep loss can negatively affect parts of the immune system (
Some research indicates a higher risk of infection and development of cardiovascular and metabolic disorders due to reduced antibody and inflammatory cytokine production in people with modest sleep loss (
Exercise can reduce cardiovascular risk factors, prevent or delay the development of type 2 diabetes, raise HDL (good) cholesterol, and lower resting heart rate (9,
Having one or more of these conditions can make it harder for your immune system to ward off infections and viral illnesses such as COVID-19 (
There’s a reason people love working out after a long day at work: it helps reduce stress.
Specifically, moderate-intensity exercise may slow the release of stress hormones while positively influencing neurotransmitters in the brain that affect mood and behavior (14, 15,
Additionally, regular exercise may provide a protective benefit against stress — meaning that exercise helps you proactively manage stressors with more resilience and improved mood (
According to some research, stress and depression can have a dramatic impact on the regular functioning of the immune system, resulting in a state of chronic low inflammation that promotes infection, disease, and other illnesses (
Inflammation is a normal immune system response that your body uses to fight off pathogens or toxins.
Acute inflammation isn’t necessarily a problem, but when this acute response goes unchecked, it can become chronic and potentially lead to a host of inflammatory diseases (
Research has shown that exercise can reduce inflammation and keep this immune response in check — but exercise intensity matters (21).
Studies suggest that moderate-intensity exercise reduces inflammation, while prolonged periods of high-intensity exercise may actually increase inflammation (22).
Take-out? Moderate exercise with appropriate rest periods can maximize the effectiveness of your body’s inflammatory immune response, reducing your risk of chronic inflammation.
Summary
Regular exercise can improve sleep, improve mood, reduce stress levels and increase circulation of immune cells in your body – all factors that contribute to a healthy immune system.
We constantly hear about the importance of a strong immune system, especially when it comes to preventing viruses, infections, and other illnesses.
But what exactly is the immune system and how essential is it to your overall health?
For starters, your immune system is made up of cells, organs, tissues, and even reflexes such as your cough reflex. Its main job is to repel or limit infections and other diseases.
When your body detects an antigen — something harmful or foreign, like a virus, toxin, or bacteria — your immune system kicks in to protect you by attacking it. This is called an immune response (
During this response, your body makes antibodies, which can help you defend against this antigen in the future. This protection your body builds is called immunity.
The immune system has two parts: the innate immune system and the acquired, or adaptive, immune system. You are born with the innate immune system, and it is active right after birth.
The innate system consists of protection offered by the mucous membranes and your skin and protection offered by the cells and proteins of the immune system. It reacts the same way to all germs (
As you grow, your body learns things and develops acquired immunity, which either comes from a vaccine, exposure to a virus or disease, or antibodies from another person. Acquired immunity can take over if the innate system does not destroy germs.
The acquired immune system can remember germs, so it can specifically target the type of germ causing an infection and hopefully prevent you from getting sick.
Summary
The immune system is made up of cells, tissues, and organs that fend off or limit infections and other illnesses.
You might want to think twice about going out for a run or to a crowded gym if you’re not feeling well.
Exercising while sick can make your condition worse or delay your recovery, especially if you have a fever or have severe symptoms (
It also puts others at risk of getting sick if your disease is contagious.
To decide how to proceed, you will need to take stock of your symptoms.
If you experience symptoms above the neck like stuffiness, sneezing, sore throat, and runny nose, you may have a cold and are okay with light to moderate exercise (25, 26).
But if you have a fever or chills, body aches, cough, or nausea, you could be dealing with a more serious illness, such as the flu or COVID-19 (25, 26,
If so, skipping your workout is probably in your best interest.
Summary
You should listen to your body and take note of your symptoms before exercising when you are sick. If your symptoms are above the neck, you may be able to train. But if you have more severe symptoms like fever, rest is the best option.
Making moderate exercise a regular part of your routine contributes to your overall health and helps support your immune system.
If you’re new to exercise or have questions about how physical activity fits into your life, be sure to talk to a healthcare professional. They can help you determine the best type of exercise for you.
According to the research report, the global fitness apps market size is expected to grow USD 19.33 billion by 2029, at a CAGR of 22.1% during the forecast period.
According to the research report, the global fitness apps market size is expected to grow USD 19.33 billion by 2029, at a CAGR of 22.1% during the forecast period.
What is a fitness app? What is the size of the fitness apps market?
Fitness apps are apps designed to provide the user with instructions while running, walking, cycling, or performing any other physical activity. Many fitness apps can be downloaded from the Internet onto a mobile device, such as a smartphone or tablet PC. Fitness apps are typically used to count calories from other workout-related statistical records such as walks, runs, and bike rides. Some apps provide music services, each with the same beat to motivate the user during workouts such as running and fitness classes.
The recent outbreak of the COVID-19 pandemic has imposed nationwide lockdowns and social distancing norms that have led to the shift from traditional studios and gyms to virtual fitness. This, in turn, has been a major factor in increasing fitness app downloads and subscriptions. Technological advancements in AI and machine learning, growing prevalence of hypertension, obesity, and heart problems are expected to create remunerative opportunities for the expansion of the fitness apps market over the period of study.
Request Sample Copy of Research Report @ https://www.polarismarketresearch.com/industry-analysis/fitness-app-market/request-for-sample
Report content includes:
The main players in the global market are:
Request discount on this report before purchase @ https://www.polarismarketresearch.com/industry-analysis/fitness-app-market/request-for-discount-pricing
Market Frequently Asked Questions:
Fitness Apps Market: Growth Drivers
The growing importance of healthy lifestyle features such as personal training, activity tracking, yoga and meditation, diet and nutrition advice, and more. had a positive impact on the growth of the global fitness application market size. Additionally, the growing use of smartphones, tablets, and wearable devices is driving the growth of the global fitness apps market. Fitness apps allow people to achieve their healthy lifestyle goals with less cost and effort, which is the key factor predicted to increase the demand for software during the forecast period. An article published by the World Economic Forum in September 2020 indicates that downloads of fitness and health apps have increased by 46.0% worldwide.
Request a personalized copy of the report @ https://www.polarismarketresearch.com/industry-analysis/fitness-app-market/request-for-customization
(We customize your report based on your research needs. Ask our sales team to customize the report.)
Global Fitness Apps Market: Scope of the Report
Report attribute |
Details |
Market Size Value 2020 |
$3.28 billion |
Market Outlook for 2029 |
$19.33 million |
Expected CAGR Growth |
22.1% from 2021 to 2029 |
base year |
2021 |
Forecast period |
2022 – 2029 |
Segments Covered |
By type, by platform, by device, by region |
Key companies |
Aaptiv, Adidas, Appinventiv, Applico, Appster, Asics Corporation, Azumio, Inc., Fitbit, Inc., Google LLC, Grand Apps, Lenovo Group Limited, MyFitnessPal Inc., Nike, Noom, Samsung Electronics Co., Ltd., TomTom International BV and Under Armour, Inc. |
Regional scope |
North America, Europe, Asia-Pacific, Latin America, Middle East and Africa |
Personalization options |
Custom purchase options are available to meet your research needs. |
Fitness Apps Market: Market Segmentation
Based on type, the workout and exercise apps segment dominated the global fitness apps market with the largest revenue share of over 50.0% in 2021. Indeed, fitness apps exercise and weight loss encourage users to exercise. By platform, the Android market segment is expected to lead the market with a strong growth of 22.4% over the forecast period. Factors expected to contribute to this growth include vast Android users across the Asia-Pacific region and developments in Android technology for smartphones. Based on devices, the smartphone market segment is expected to account for 60.9% in 2021 and is expected to maintain its dominance over the forecast period owing to the rapid growth of smartphone users globally.
In 2020, North America accounted for the largest market share in the global fitness industry and is expected to continue growing during the forecast period due to health issues such as obesity, respiratory problems, as well as growing health concerns due to COVID-19. 19 epidemic. Asia-Pacific is expected to register significant growth over the forecast period due to the spread of the COVID-19 pandemic which has led to increased investment in health and fitness. Moreover, an increase in the use of smartphones due to the increase in the disposable income of the people is also positively promoting the expansion of the industry in this region.
Browse all “Fitness Application Market Share, Size, Trends, Industry Analysis Report, by Type (Training & Exercise, Disease Management, Lifestyle Management, Nutrition & Diet, Medication Adherence); By platform; Per device; By region; Sector forecasts, 2021 – 2029 » Report at https://www.polarismarketresearch.com/industry-analysis/fitness-app-market
The market is majorly segmented on the basis of type, platform, device, and geographical region.
Fitness Apps Market: By Type
Fitness Apps Market: By Platform Outlook
Fitness apps market: outlook by device
About Us:
Polaris Market Research is a global market research and consulting organization. We provide an unparalleled nature of offering to our customers located all over the world across industry verticals. Polaris Market Research has expertise in providing in-depth market intelligence as well as market insights to our clients spread across various businesses. At Polaris, we are obligated to serve our diverse customer base in Medical Services, Healthcare, Innovation, Next Generation Technology, Semiconductor, Chemical, Automotive, Aerospace and defense, among various companies present in the world.
Media Contact
Company Name: Market Research and Consulting Polaris
Contact: Likhil
E-mail: Send an email
Call: +1-9292-97-97-27
Address:30 Wall Street 8th Floor, New York, NY 10005, USA
Town: New York City
State: we
The country: United States
Website: https://www.polarismarketresearch.com/industry-analysis/fitness-app-market
Wondering why you’re not losing weight even though you’re exercising more than ever and revamping your diet? This could be due to some of the common diet and exercise mistakes people make when trying to lose weight.
It’s important to keep in mind that a weight loss plan is different for every individual, so what works for some may not work for you, Roxana Ehsani, Registered Dietitian Nutritionist (RDN) and National Spokesperson of the Academy of Nutrition and Dietetics, Told Newsweek.
“Each person has a unique lifestyle, with different abilities, needs and goals. Therefore, exercise programs should be designed specifically for each individual,” said Roger Franco, assistant director of fitness at Crunch Fitness. Fort Greene in New York. Newsweek.
The experts below explain some of the common mistakes in exercise and diet for weight loss.
Dr. Keri Denay, Fellow of the American College of Sports Medicine (ACSM) and U.S. Figure Skating Team Physician, said Newsweek that one of the biggest mistakes people make when trying to lose weight is assuming they can eat more because they exercise more.
“If a person’s goal is to lose weight by incorporating more physical activity, the individual’s calorie intake should remain the same as before beginning the increase in exercise or decrease in quantity,” she said.
Macklin Guzmán, scientific director of the Medi-Weightloss program, also an epidemiologist and clinician, said Newsweek that doing hours of cardiovascular exercise but skipping resistance training is one of the most common mistakes.
Strength training can help you retain lean muscle mass which has a higher energy expenditure than fat, helping you not only lose weight, but keep it off. Although cardio exercises burn more calories than strength training, your metabolism stays active longer after lifting weights than after cardio training.
“Getting it right means doing a combination of cardio (high intensity) and resistance training to get the cardiac benefits of cardio and the positive metabolic effects of strength training. A combination of the two is the exercise program great for improving health and body composition,” he said.
When this scenario occurs, you’re likely to lose body water (initially) and body fat (eventually), while also building muscle,” Denay explained.
“These changes may cause some degree of change in body shape,” such as a smaller waistline, even if your weight on a scale hasn’t changed much, she said.
Ehsani agreed. If you are struggling to lose weight despite diet adjustments and exercise, “it may be that your body weight has not changed but your body composition has changed in a more positive direction, such as less body fat , but more lean muscle mass,” she says.
Do a DEXA (dual energy x-ray) scan to check your overall weight, body fat percentage, lean muscle mass percentage as well as bone health, the RDN advised.
Sports nutritionist and dietician (RD) Nancy Clark said Newsweek in many cases, people “regiment too hard”, causing them to be hungry and overeat, which is “a physiological response to being too hungry”.
They’re “expecting” to have a good dinner, but “it’s against circadian rhythms, plus it sets the stage for being too hungry and overeating,” she said.
When we drastically reduce calories, our body adapts to such food shortages by conserving energy. This means that our metabolism slows down and our movements are reduced, while our appetite increases.
Instead of reducing calorie intake, you’ll want to “pre-load your calories,” Clark said, noting “as one customer put it [to me] “When I ate breakfast for breakfast and ate breakfast for dinner, I was losing weight so easily…it felt like my fat had melted away.”
Although reducing calorie intake is the most common weight loss strategy, to change body composition and reduce body weight, you need to analyze the nutritional value of each food, according to Franco.
“For example, foods can have the same calorie index but very different nutritional values,” he said.
Foods with good nutritional value (such as vegetables as well as lean meat) and a low glycemic index can help “increase lean muscle mass, improve overall strength and increase
caloric expenditure through exercise,” Franco explained.
Research has shown that when offered larger portions, “people tend to consistently eat more food than they normally would,” Guzmán said. Portion size therefore plays an important role in weight loss.
There are several strategies that can help with portion control, ranging from using smaller plates for meals at home, “since smaller dishes hold less food and you’ll be less likely to over-portion in a bigger plate,” asking for a smaller portion at the restaurant and asking them to pack up the rest for you to take home, he explained.
Keeping a food diary is another key tool that is overlooked by dieters, noted Guzmán, which can track your calorie intake, types of food eaten as well as portion sizes. Journaling allows people to “become more aware of eating habits that may have caused them to gain weight in the first place,” he said.
There are many apps that allow you to scan your food and provide nutritional values such as calories and macronutrients (proteins, carbohydrates and fats). Weigh your food when first entering to ensure the data is accurate. You may find that you are consuming more than the recommended serving and are therefore no longer in a calorie deficit.
Guzmán said the number of calories you eat is just as important as the type of calories you eat, because there are a lot of hidden calories in certain types of food, for example, “two hundred calories of spinach don’t are not necessarily the same as two hundred calories from cookies,” he explained.
Often what most Americans lack in their diets are fruits and vegetables. “Fruits and vegetables are our lowest calorie foods, so if your goal is to shed a few pounds, adding more fruits and vegetables to your meals and snacks can help you achieve that,” Ehsani says.
Fruits and vegetables are also packed with vitamins, minerals, dietary fiber, antioxidants, and nutrients we need to promote overall health.
Carbohydrates tend to be among the first foods people cut out when trying to lose weight. But if you exercise and don’t eat enough carbs, you’ll notice a decrease in energy and performance. “That’s because carbs are the preferred fuel source that your brain and muscles need every day to function,” Ehsani said.
“Being properly fueled with enough carbs will give you the energy to train longer and harder and ultimately lose weight,” she explained.
Often people eat a lot of protein instead of carbs in an effort to gain muscle. But eating too much of it won’t help you lose weight because it will be stored as fat. Protein overload will also be taxing on your kidneys and can cause constipation, Ehsani warned.
The rise in obesity in America “correlated well” with increased consumption of ultra-processed foods, Clark warned. So you need to “worry less about sugar/carbs and more about processing” and find the time to cook great meals instead.
Ehsani explained that research has found that those who are sleep deprived are more likely to choose unhealthy food choices than when properly rested.
“Lack of sleep can alter our stress, hunger and appetite hormones,” the RDN said. During the day, you are more likely to eat more in general to help you stay awake, snack more often, and consume more sugary or caffeinated beverages.
Your stress level could be sabotaging your weight loss goals. “When our stress hormone cortisol is constantly activated and elevated, it can also cause you to gain weight,” Ehsani said. Stress reduction techniques, such as deep breathing, meditation, and yoga, can help calm these stress hormones.
]]> Garmin and the Silver&Fit program encourage exercise in the years to come
February 25, 2022
Whether it’s pumping iron or simply increasing your daily step count, regular physical activity is important at any age. In fact, the benefits that come from exercise – such as reducing the risk of heart disease, managing blood sugar and insulin levels, and improving mental health – may be even greater for people the elderly. It’s never too late to prioritize your fitness.
that’s why American Specialty Health created the Money&Fit®, a flexible fitness program designed specifically for eligible Medicare beneficiaries and group retirees. Members can create an exercise routine that suits their own needs, with expert advice and classes at home, in a gym or both – whichever suits them best.
Through the Silver&Fit program, members can receive:
Access to over 14,000 fitness centers across the United States
Exclusive on-demand workout videos in categories like yoga, meditation, cycling, cardio and more
A home fitness kit, including equipment such as a Garmin activity trackeryoga mat, Pilates ball or exercise bands and dumbbells
Personalized coaching for aging well
Silver&Fit Connected! app syncs with Garmin wearable so members can track progress and earn rewards for completing activities
And more
To get started with the Silver&Fit program, you must first verify your eligibility and, if applicable, determine the features offered by your health plan. To check your eligibility, click here. Once you have created an account, you may be able to receive a Garmin vivofit® 4 fitness tracker at no cost – or that same value to put towards the purchase of another Garmin wearable device.
The public can also join the Silver&Fit community in free daily workout classes designed for different fitness levels on facebook live and Youtube.
To learn more about the Silver&Fit program and how it makes exercise more accessible to seniors, click here.
The Silver&Fit program is provided by American Specialty Health Fitness, Inc., a subsidiary of American Specialty Health Incorporated (ASH). Silver&Fit and Silver&Fit connected! are trademarks of ASH and used herein with permission. Kits and rewards are subject to change. Your use of Silver&Fit Connected! The tool serves as your consent for American Specialty Health Fitness, Inc. (ASH Fitness) to receive information about your tracked activity and use that data to process and administer the rewards available to you under the program. Other names may be trademarks of their respective owners.
Warning
Garmin Ltd. published this content on February 25, 2022 and is solely responsible for the information contained therein. Distributed by publicunedited and unmodified, on February 25, 2022 23:52:01 UTC.
]]>
“It’s normal to feel tired after a viral infection, and everyone’s recovery is different,” says Janet Bondarenko, senior respiratory physiotherapist at Melbourne’s Alfred Hospital. “But the severity of your Covid disease does not necessarily predict whether you will have these persistent symptoms.”
The coronavirus can damage various organs, causing ongoing fatigue, says Dr. Robert Newton, professor of exercise medicine at Edith Cowan University. “The cardiorespiratory system cannot efficiently deliver oxygen to working muscles. So what used to be light to moderate intensity activity seems pretty vigorous now.
Sleep and rest help your immune system fight off illness, but getting moving again is essential to prevent your body from weakening again about seven days after the main symptoms disappear, says Newton.
Exercise increases muscle, heart and lung capacity, as well as the number of mitochondria – the energy factories in muscle cells – which counteract the debilitating effects of infection.
Here is a simple guide that can help you get moving again, but specialist advice from your GP or exercise physiologist is recommended before starting any exercise programme.
There is evidence that practicing yoga and meditation can help improve lung health, reduce viral susceptibility, and speed recovery from acute respiratory infections through their relaxing effects.
“Controlling stress and anxiety is essential for recovery,” says Newton. “It is very important to look at strategies such as meditation, mindfulness and yoga to help the body recover from coronavirus infection.”
In an article published in the Journal of Alternative and Complementary Medicine, the researchers stated that “certain practices of meditation, yoga asana (postures) and pranayama (breathing) may possibly be effective complementary means of […] contribute to reducing the severity of the Covid-19 disease, including its collateral effects and sequelae”.
Newton says incorporating resistance training is crucial to reactivating muscles. He says bodyweight exercises, such as squats and knee pushups, are a good place to start.
As you gain strength, you can start adding light weights to your routine, using milk cartons or a weighted backpack.
Light resistance training triggers the production of hormones and cell signaling molecules such as cytokines that work with the immune system to help the body repair itself.
According to Bondarenko, the most accessible physical activity to do after a Covid-19 infection is walking. Especially if you can do it outside, Newton agrees.
Anyone can easily control the intensity of their walk, they say.
Starting with short, easy walks is ideal, says Bondarenko. Gradually, you can increase the length and pace of your walks as long as it doesn’t tire you too much and make you out of breath.
Pushing when you still feel sluggish after Covid-19 won’t speed your recovery, says Bondarenko. “It takes you back a few steps rather than helping.”
She says it’s essential to gradually give yourself extra time to get back to your pre-Covid shape.
“Everyone’s recovery is different, but over time, everyone gets back to where they want to be.”
“Use your body as a barometer,” says Newton.
“Test your perceived exertion to make sure you’re not pushing the system into overtraining, as this will compromise your recovery.”
The Omicron variant of the coronavirus has caused an avalanche of cases in recent months. While most people who catch the disease have mild symptoms, many report feeling short of breath and sluggish for weeks.
“It’s normal to feel tired after a viral infection, and everyone’s recovery is different,” says Janet Bondarenko, senior respiratory physiotherapist at Alfred Hospital in Melbourne, Australia. “But the severity of your Covid disease does not necessarily predict whether you will have these persistent symptoms.”
The coronavirus can damage various organs, causing ongoing fatigue, says Dr. Robert Newton, professor of exercise medicine at Edith Cowan University. “The cardiorespiratory system cannot efficiently deliver oxygen to working muscles. So what used to be light to moderate intensity activity seems pretty vigorous now.
Sleep and rest help your immune system fight off illness, but getting moving again is essential to prevent your body from weakening again about seven days after the main symptoms disappear, says Newton.
Exercise increases muscle, heart and lung capacity, as well as the number of mitochondria – the energy factories in muscle cells – which counteract the debilitating effects of infection.
Here is a simple guide that can help you get moving again, but specialist advice from your GP or exercise physiologist is recommended before starting any exercise programme.
There is evidence that practicing yoga and meditation can help improve lung health, reduce viral susceptibility, and speed recovery from acute respiratory infections through their relaxing effects.
“Controlling stress and anxiety is essential for recovery,” says Newton. “It is very important to look at strategies such as meditation, mindfulness and yoga to help the body recover from coronavirus infection.”
In an article published in the Journal of Alternative and Complementary Medicine, the researchers stated that “certain practices of meditation, yoga asana (postures) and pranayama (breathing) may possibly be effective complementary ways to… help reduce the severity of Covid-19 disease, including its collateral effects and sequelae”.
Newton says incorporating resistance training is crucial to reactivating muscles. He says bodyweight exercises, such as squats and knee pushups, are a good place to start.
As you gain strength, you can start adding light weights to your routine, using milk cartons or a weighted backpack.
Light resistance training triggers the production of hormones and cell signaling molecules such as cytokines that work with the immune system to help the body repair itself.
According to Bondarenko, the most accessible physical activity to do after a Covid-19 infection is walking. Especially if you can do it on the outside, Newton agrees.
Anyone can easily control the intensity of their walk, they say.
Starting with short, easy walks is ideal, says Bondarenko. Gradually, you can increase the length and pace of your walks as long as it doesn’t tire you too much and make you out of breath.
Pushing when you still feel sluggish after Covid-19 won’t speed your recovery, says Bondarenko. “It takes you back a few steps rather than helping.”
She says it’s essential to gradually give yourself extra time to get back to your pre-Covid shape. “Everyone’s recovery is different, but over time, everyone gets back to where they want to be.”
“Use your body as a barometer,” says Newton. “Test your perceived exertion to make sure you’re not pushing the system into overtraining, as this will compromise your recovery.”
]]>The number one killer of mankind is heart attack and stroke, not cancer, not viruses. The clogging of plaque in our arteries leading to heart attacks is the most common form of heart disease. Unfortunately, this number one killer of humanity is largely a choice – a man-made disease – driven by our behavior and lifestyle. In the words of our esteemed colleague, Dr. Caldwell Esselstyn, plaque buildup in the arteries is a “toothless paper tiger that need not exist”.
February is heart month, and with the words on this page, I’m going to give you a brief introduction to heart disease. You’ll understand the best way to take care of your heart, prevent the most common form of heart disease, and learn when to seek help from one of the many wonderful providers in our Fauquier County community.
The different forms of heart disease fall into one of three main categories:
Each of the above categories of heart disease can impact the functioning of the heart muscle, electrical system, and valves. These impacts can lead to a range of symptoms, and if you have any, please report them to your primary care provider without delay. Symptoms may include:
People will often have one or more of these symptoms for a while and simply attribute them to being “out of shape” or “just plain old age.” Of course, a symptom, such as shortness of breath, can be caused by excess body fat and muscle deconditioning. Either way, it’s important to see your provider. Your primary care provider will do an assessment and decide if you would benefit from a referral to a cardiologist (heart specialist) and/or a respirologist (lung specialist).
So how do we best take care of our hearts? Keep these key points in mind:
Heart attack/coronary disease is due to the unholy tango of cholesterol and the inflammation of our blood vessels which damages the walls of these blood vessels during our lifetime.
Where does excess cholesterol come from and the main source of inflammation in our blood vessels?
When we look around the planet, we see large populations where individuals do not develop heart disease and other associated chronic diseases (diabetes, hypertension, some common cancers) at rates close to that of most Americans and other Western-style populations.
The bond that unites these populations (i.e. the original inhabitants of Okinawa, many Mediterranean islanders, several rural communities in East Africa and nearly a third of Seventh-day Adventists here even in the United States) are these key habits:
There is plenty of data from randomized, controlled scientific trials that backs up the reality that changing your diet to a plant-based diet and leading a healthy lifestyle can prevent, stop, and reverse the plaque buildup that occurs. already inside your arteries. The most striking of these studies was presented by Dr. Dean Ornish’s famous Lifestyle Heart Trial, published in the prestigious medical journal The Lancet.
Based in part on this work, Dr. Ornish gained approval from the Centers for Medicare and Medicaid Services (CMS) for his “Ornish Reversal Program,” an intensive cardiac rehabilitation program that helps individuals target these key factors. reversible risk of chronic disease.
That’s why we say with confidence that humanity’s number one killer – a heart attack – is largely preventable. It can be prevented by the choices you make and if it is already present it can be stopped and reversed.
If you have concerning symptoms, as discussed in the article, or just want to learn more about how best to take care of your body’s motor, please start the conversation with your primary care provider or a cardiologist.
Neel K. Shah, MD, FACC, RPVI
]]>
Diabetes is an incurable disease that is spreading very rapidly these days. Bad eating habits and a sedentary lifestyle are the main reasons for this. Due to diabetes, the patient’s blood sugar level increases, which increases the risk of many problems. Hyperglycemia is also called hyperglycemia in medical parlance.
Your body works to manage your blood sugar by producing insulin. This is a hormone that allows your cells to use blood sugar. In diabetic patients, whether insulin production is reduced or not, there is always a risk of increased blood sugar levels. Patients may experience symptoms such as early urination, fatigue, increased thirst, blurred vision, and headaches due to increased blood sugar.
This is the reason why doctors recommend a healthy diet and exercise to sugar patients so that their blood sugar levels can be under control. If you don’t have time for a healthy diet or exercise, there are a few simple daily actions you can take that can help control your blood sugar. The most important thing is that you don’t need money or sweat to do these things.
Drinking enough water can help you manage your blood sugar levels. Water helps flush excess sugar from the body through urine. Studies also support this point. Drinking enough water daily keeps the body hydrated and can also lower blood sugar.
Stress can affect your blood sugar level. When stressed, your body secretes hormones called glucagon and cortisol, which raise blood sugar levels. Avoid unnecessary worries and spend time with friends. You can also do yoga and meditation for this.
Getting enough sleep is essential for overall health as well as blood sugar control. Lack of sleep and rest can affect blood sugar and insulin levels, increasing the risk of developing type 2 diabetes. It can also increase your appetite and increase your weight. Sleep at least eight hours a day and be cool.
Having the right weight can help control blood sugar and reduce the risk of developing Diabetes. You don’t have to sweat in the gym. You can also control your weight by running or playing a physical activity or game.
A bad habit of smoking can raise your blood sugar. Apart from this, you can also be at risk for many serious health issues. Similarly, the consumption of alcohol is also detrimental to health. It can affect your internal organs. Now you have to ask yourself if you should stay healthy or leave it and keep your health.
Disclaimer: This article is for general information only. It can in no way replace any medication or treatment. Always contact your doctor for more details.
]]>
To help you on your journey, this guide offers reasons to use an exercise routine to help you stay on track with your new healthy lifestyle.
Relieve stress
When your brain is racing 100 mph and you’re worrying about work, kids, finances, and other stressors, physical activity will help calm you down. According to National Health Service, exercise is one of the best ways to reduce stress and anxiety. It can be doubly beneficial to exercise in nature, and hiking is a great way to do it. The next time you go camping, be sure to pack a cooler plenty of supplies, a sturdy tent, and your best hiking boots to enjoy your time in nature.
Enjoy meditation-like rewards
Some people call the exercise “moving meditation” because it helps your brain focus on the task at hand, putting one foot in front of the other. As you run, you think about placing your feet, breathing, getting to the next corner, avoiding uneven pavement, and a host of other things. It makes you forget about everything that was stressing you out and helps you gain mental clarity. Studies have shown that the combination of physical exercise and meditation can help people with severe depression and anxiety.
It can be beneficial to have a dedicated space in your home for meditative exercise, such as your garden. If you plan to exercise or meditate in your garden, you may want to spruce it up to create a more positive environment. This can include changing the landscaping – if, for example, you want to bring more sunlight into your space, consider hiring a local tree felling service to gain more light. Create a positive and relaxing environment for yourself.
Build trust
When you achieve a goal in your exercise routine, such as running a 5k, lifting a particular weight, or losing a certain number of pounds, you feel a sense of accomplishment that makes it easier to cope with tough times. Small accomplishments set you up for big successes. Just knowing that you’ve worked so hard on something can inspire you to continue on your path to happiness.
Change your life
If you’re bored or desperate, exercise might be just what you need. Having an exercise plan in place could help change your life for the better. Lindsay Patton-Carson of the Huffington Post Explain that exercise has helped her kick bad habits, crave better foods and feel more motivated. It sounds daunting, but once you get started it’s pretty easy. It also puts your mental focus on your new healthy body instead of your old habits.
Soothe anger issues
People going through difficult life events often have anger issues. Anger is usually caused by feeling overwhelmed by several stressors at once. When things pile up, it’s easy for people to react with anger. Fortunately, studies have shown that exercise can help reduce anger issues. If you start to feel angry, going for a run or a walk can calm you down and help you understand where those feelings are coming from instead of blaming your loved ones.
Use technology to improve your fitness
While nothing beats the personalized approach to training with a trainer, there are days when you won’t be able to make it to the gym. Thanks to technology, that doesn’t mean you have to put your workouts on hold. For example, if you don’t have a treadmill at home, you can jog around your neighborhood with just your smartphone and an app that helps you keep the rhythm.
Likewise, if you can’t make it to your favorite yoga studio, there are thousands of free videos you can stream on YouTube. Find one on your phone that suits your fitness level and connect it to your TV with a Chromecast device. It’s the next best thing to doing downward dogs in a classroom setting.
Of course, always talk to your doctor first. Work with your doctor to find a good program that suits your physical condition and level of health. From there, just move on. Start small, like walking, then move on to more challenging activities as you get stronger and healthier.
This article is brought to you by FightbookMMA.com, the only place to find Real Combat Sports news from around the world. We are not your Breaking News Outlet, but what we do is keep you informed with the latest news. For more information, Contact us today!
——————–ஜ۩۞۩ஜ——————–
#MMA #CombatSportsNews #BRAVECF #UFC #MuayThai #Boxing #Kickboxing #Prowrestling #BareKnuckleFighting
“I would go crazy” if he continued to be stuck running errands practically at home, as happened during the height of the pandemic, Thompson said. “I can’t stand to sit still.”
Neither did the roughly 30,000 other enthusiastic visitors who, like him, descended on Walt Disney World for the resort’s annual marathon weekend, the in-person version of which was canceled the previous year — or active vacationers elsewhere. who like to combine travel with a running or cycling event or a triathlon.
“There’s this pent-up demand for a vacation and to have a place to get away from it all, but at the same time for people to do something they love, which is running,” said Faron Kelley, vice president of Disney who oversees the company’s runDisney division.
The Signature Marathon Weekend sold out almost immediately — much faster than in previous years — as did many of runDisney’s upcoming events, including a new collection of distances slated for the first week of April.
“There’s a real kind of thing that clings to life,” Kelley said, in which people decided not to put off their to-do list aspirations any longer. “They think, ‘This is when I’m going to do this and make it happen.’ “
And not just at Walt Disney World. Other destination sporting events are reporting big spikes in interest. RAGBRAI, which stands for Register’s Annual Great Bicycle Ride Across Iowa — the nation’s largest bicycle touring event — reports registrations up 20% from pre-pandemic levels. UK-based Sports Tours International, which handles travel arrangements for major marathons around the world, expects all to fill up quickly, based on early indications, a spokeswoman said.
“That momentum is going to carry for a while,” Kelley said. “People are spending a lot of time at home and the ability to combine holidays with a run – that’s going to continue to be a big trend.”
The runners are particularly eager to get back on the road. Twenty percent in a survey by running events industry association RunningUSA said they were likely to participate in more races after the pandemic than before. Sixty percent said frustration over COVID cancellations had them excited for future events. And 29% said they choose events that take place in places they want to visit.
There are reasons why travel and competing in person at sporting events are some of the things people have particularly missed during the pandemic.
“Physical activity has positive psychological benefits. So you get that psychological advantage and you also get a social advantage,” said Edson Filho, who teaches sport and exercise psychology at Boston University’s Wheelock College of Education & Human Development.
Carl Bonvini of Dedham, an avid cyclist, traveled to a four-day cycling event through the South Carolina low country called FestiVelo.
“Going to an event where I didn’t know anyone rejuvenated my love for the outdoors after almost two years that we missed it,” Bonvini said.
“I found myself wanting this cycling community,” Bonvini said. “The beautiful thing about the cycling community is that it only takes eight kilometers and everyone’s best friends. Everyone was excited to talk to people again. given hope that there is still life out there beyond the boundaries of the bubble.
Jay and Tricia Feenan of Jackson, NH boarded a plane for the first time since the pandemic began when they flew to Disney World so he and their son could run over the weekend of marathon. For them, the weekend is a family affair – something they’ve done eight times before, but was cut short last year when it went virtual.
They expect to see more people doing this, the Feenans said in sunny Florida after retrieving their race numbers at the lively riders’ exhibition. “People who wouldn’t normally do things outdoors are doing a lot more things outdoors,” Jay Feenan said.
Organizers say this is also helping to fuel the increased interest in destination competitions.
“A lot of people started running during the pandemic. It was something they could go out and do after they had to give up, say, their gym membership,” said Christine Bowen, vice president of programming, operations and partnerships at Running USA. “Now they are looking to travel and combine those opportunities.”
After all, seeing the world is different on a run or a ride than on a triathlon, said Salem Stanley, founder and CEO of Vacation Races, which organizes running and cycling events. in national parks. Stanley quotes author and conservationist Edward Abbey, who said, “A man on foot, on horseback, or on a bicycle will see more, feel more, enjoy more over a mile than the motorized tourist can over 100 miles.”
Holiday shopping saw an increase in business last year and advance reservations are up for this year, Stanley said.
“There’s something about athletics that thrives on trauma,” he said. “It’s a way to disconnect – almost a form of meditation – with a sense of accomplishment.”
For some travelers in places like national parks, he said, “Running becomes the catalyst. They have a week-long trip centered around the race.
It’s also financially important for athlete destinations, which has become very evident over the past couple of years. A new endurance sports coalition, combining organizers of running and triathlon, obstacle courses and others, has formed to push for streamlined permits and approvals to resume.
Linda Hanson, director of finance and operations for Grandma’s Marathon in Duluth, Minn., had a booth at the Disney Runners Expo to draw people to this classic race, which was canceled in 2020 but resumed last year.
“We’re showcasing our race to people who might not consider Lake Superior as a race destination,” Hanson said, showing video of the race looping on a flat screen behind her. “The community wraps its arms around everyone who comes to town.”
At RAGBRAI too, “what we’ve lost in 2020 is human connection – face-to-face human connection,” spokeswoman Anne Lawrie said.
When racing resumed last summer, even in a reduced form, she said, many runners were first-timers.
“It was a bucket list item and now they were just going to do it,” Lawrie said. “And it’s only growing. People are so excited to be there again, and together.
Jon Marcus can be reached at [email protected].
]]>