With all of the uncertainty and anxiety surrounding the Coronavirus, it is easy for people to forget about their personal health. Eating healthy, maintaining low to moderate bodyfat levels, staying hydrated and working out and all important.
According to https://www.worldometers.info/coronavirus/country/us/, “patients who reported no pre-existing (“comorbid”) medical conditions had a case fatality rate of 0.9%.” So if you are a healthy, middle-aged person, you have less than a 1% chance of dying from this virus. But what if you do have an underlying health issue? According to the same source, the underlying condition attributed with the highest death toll when contracted with the virus is cardiovascular disease at over 13%! Chronic respiratory disease and hypertension also come in at 8% each! Why is this important to know? Because there are several common factors amongst those underlying issues which can be immediately improved and therefore begin to build up your immunity! Listed below are some common ways to reduce the symptoms of the above illnesses and potentially reduce the impact of the virus if you catch it:
1. Stop smoking! If you are a smoker, now is the time to quit! Many people may not look into the fact that many of the people who died overseas from the Coronavirus were not only elderly but were also smokers. For those who don’t know, smoking is still very prevalent in East Asia. As someone who has traveled the pacific, was stationed in Japan in the Marines, I can vouch for this from personal experience. According to https://www.healthline.com/health/effects-of-quitting-smoking#benefits, the benefits of quitting smoking could include better blood circulation (sometimes within two weeks of smoking), and a boost to your immune system due to improvement in oxygen levels.
2. Limit alcohol consumption. Alcohol is a toxin. When ingested, your immune system is lowered because your body turns its attention on getting the alcohol out of your body. During these turbulent times, it is important to have your immune system as strong and prepared as possible!
3. Stay hydrated! Drink at least a gallon of water per day! This will maintain proper cellular function, keep your immune system functioning, and lower blood pressure!
4. Eat your fruits and vegetables! This is always important, but the vitamin C from many fruits and vegetables is especially vital right now! Make your nutrition a priority!
5. Exercise! Exercise is always important but it is even more important now than ever! If you prioritize how to exercise though, I recommend aiming your current exercise around cardio or high-intensity workouts. Running, swimming, walking, or just doing bodyweight exercises at a fast pace with little to no rest are all great ways to test your cardiovascular system. The reason for focusing on cardio is simple- a stronger heart leads to increase blood flow, lower blood pressure, and improved immune system performance. Yes, continue to lift weights or build your muscular strength, but your cardiovascular fitness should be a priority. If you come in contact with a virus, a big chest or biceps won’t help you against the virus. But an improved heart and lungs can make a big difference in how long it takes for you to recover!
Another great benefit of exercise is that it will reduce stress. So not only does it provide us great physical benefits but mental benefits as well!
These are just a few tips to help you during this stressful time. Although our health and fitness are always important, it is even more important now than ever. I hope this short post inspired a few of you to stop putting off your health, and make it a priority now when it matters most! As always, if you need help, please reach out to me!
Coach Rich
Richard Fitzgerald 