Physical fitness linked to weathering COVID well
One of the things I have frequently attempted to do in my writing is to align my message with the seasons.
Whether that means getting ready for an injury-free spring golf season, being able to shovel snow safely in the winter, battling seasonal affective disorder in the fall or feeling comfortable in less clothing during the summer, the way to prepare for each of these events is different.
I like to think that this helps to keep exercise and nutrition programming fresh and interesting over a lifetime. In considering this approach, it struck me that we, as a population, are about to enter an altogether new season — the post COVID-19 pandemic season. Accordingly, we should be making attempts to successfully navigate this new season.
While the COVID-19 pandemic is not over, most of North America is entering a new phase in the relationship with the virus as we get closer to it being declared endemic (much like the flu.) This means that the onus is being shifted more to us as individuals to take precautions against getting sick and to prepare ourselves to be better at fighting off serious illness if we do get infected. With this recognition, it makes sense to review some of the science based data that is available in regards to COVID and lifestyle and how it relates to serious illness.
Common sense tells us that exercising regularly and eating more healthfully results in greater overall fitness for the greatest number of people. I wanted to find evidence, however, that showed that exercise and good nutrition had an impact on the severity of illness specific to COVID-19. The first study that I found was in the British Journal of Sports Medicine.
It was published under the name “Physical inactivity is associated with a higher risk of severe COVID-19 outcomes: a study in 48,440 adult patients” and was conducted between January and October 2020.
The study identified adult patients with a positive COVID-19 diagnosis. From this group, three subgroups were identified; those who identified as consistently inactive (0-10 minutes of activity per week), those who reported doing some activity per week (11- 149 minutes) and those who consistently met recommended activity/exercise guidelines (150 minutes per week, or more.) Each group was then linked to their risk of hospitalization, ICU admission and death after diagnosis.
In the British study, the group who identified as “consistently inactive” had the greatest risk of being hospitalized and admitted to ICU and was also at a greater risk of dying from COVID-19. In their conclusion, the group suggested that consistently meeting physical activity guidelines was strongly associated with a reduced risk for severe COVID-19 outcomes in infected adults. They also concluded that physical activity should be promoted by public health agencies and incorporated into routine medical care.
The British physical activity guidelines which were used in the study, as outlined by the National Health Service (NHS), specify that adults should aim for at least 150 minutes of moderate activity spread throughout the week. Examples of moderate intensity activities include brisk walking, water exercise, bike riding, dancing, pushing a lawn mower and hiking. Running, swimming, stair climbing, weight lifting and group exercise classes classify as vigorous or very vigorous activity.
If it wasn’t clear in the past, there should be no more debate about whether physical exercise and overall activity should be part of every adult’s daily life. The evidence suggests that it can, literally, mean the difference between life and death as we learn to coexist with the coronavirus. We should be looking at our active lifestyles as another “tool” in our tool boxes along with good nutrition, stress management, sleep hygiene and vaccination to help us return to a more normal daily existence.
