Wondering if you can exercise despite the coronavirus? Are you unsure what kind of exercise is good for your body? Find out what you need to consider here!
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The gyms are closed, COVID-19 has forced you to work from home, and you're unsure whether exercise is good for your health? Good news : Yes! Because exercise not only strengthens your muscles , but also your immune system .
Those who exercise reduce their susceptibility to infection because it strengthens the immune system and thus makes them better equipped to fight infections. [1] But safety first! Especially at the moment, there are a few things to keep in mind to avoid infecting yourself or those around you. Find out what they are here:
1. Listen to your body
Sounds simple, but it's often not that easy. Is the gym usually your second home? Does a cold usually stop you from running? Then it's time to slow down. Especially now, you should listen to your body and notice every signal. If you have a runny nose , cough, or similar cold symptoms , take it easy and avoid exercise .
But in general, it's better to choose moderate training instead of sprints or HIIT workouts to minimize the risk of infection. Overly intense workouts can weaken your immune system . Why is that?
The open-window effect . After unusual or particularly intense exercise, you're initially more susceptible to inflammation in the upper respiratory tract. This means you're more likely to catch a cold , for example. Your body is also more vulnerable to viruses after an intense workout than usual.
Want to know how to best adapt your training schedule during the coronavirus pandemic? Learn all about exercising during quarantine in our new podcast with Charité physician Dr. Paul Schmidt-Hellinger.
2. Get outdoors
The first rays of sunshine are appearing, and spring is approaching. As long as you're not under lockdown, get outside and enjoy some fresh air. Endurance training clears your head and stimulates your metabolism . Prof. Christian Drosten, head of virology at the Charité hospital in Berlin, also explains: "We don't have to lock ourselves down." [2]
Whether it's a short walk or a jog , replenish your vitamin D and support your immune system. Important: Don't forget to wash your hands after your outing.
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3. Keep your distance
The COVID-19 virus spreads through droplet infection . Therefore, it is important to keep your distance from others . The Robert Koch Institute generally recommends a safety distance of one to two meters . [3]
Team sports are therefore unfortunately off-limits . But as long as you're traveling alone or postponing your workout until at home, you can still do something for your health and well-being with exercise.
4. Don't try anything new
Have you always wanted to learn how to do a backflip? Trying skateboarding has been on your list for ages? Then be patient. Now is not the time to try out crazy new things.
The risk of injury is especially high with new sports . Furthermore, you're putting your body under unnecessary stress —the enemy of your immune system . So, for now, stick to sports you're already good at.
5. Support your regeneration
Your workout is over, but just as important as the activity itself is the recovery afterward. It's especially important now that you replenish your electrolyte stores , as you lose minerals like magnesium through sweat.
BRAINEFFECT HACK : RECHARGE recharges your batteries after exercise and supplies your muscles with magnesium and zinc for your immune system.
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Adequate sleep is also important for a strong immune system . While you slumber, your body is busy with important muscle building and repair processes. Information absorbed during the day is also being processed and consolidated. At the same time, your immune system is working at full speed, fighting viruses and harmful substances.
More on the topic of better sleep
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6. Conclusion
If you feel healthy, you can certainly exercise despite the coronavirus crisis and strengthen your immune system with moderate exercise. However, make sure you maintain sufficient distance and, above all, take post-workout recovery seriously.
7. Sources
[1] Pilat, C. (2015) Science Direct. Prevention and Therapy Through Sport, Volume 1 (2nd edition), pages 221-236. 8 - Sport and the Immune System. [https://www.sciencedirect.com/science/article/pii/B9783437242557000086]
[2]https://www.ndr.de/nachrichten/info/13-Natuerlich-kann-man-noch-einkaufen-gehen,audio652692.html
[3] Robert Koch Institute (2020) Novel Coronavirus: Hygiene Measures for Non-Medical Emergency Services. https://www.rki.de/DE/Content/InfAZ/N/Neuartiges_Coronavirus/Hygienemassnahmen_Einsatzkraefte.pdf?__blob=publicationFile, accessed on March 12, 2020.
