The pandemic is gaining momentum, and one of the best means of protection against the disease is still its own immunity. Long proven that regular exercise increases it and reduces inflammation in the body. Those who train five or more days a week are sick almost half as often as people with a passive lifestyle.
However, we are talking about regular exercises for several weeks, months and years. What if you have not been involved in sports for a long time, and strong immunity is needed right now? Below we will examine whether it is possible to start training during a pandemic, whether they will help protect health or, conversely, harm an unaccustomed body.
How one session of exercise affects immunity
In the sports environment there is a theory of “open window.” It says that after hard exercise, the body’s immune function is suppressed for 1–2 hours. At this time, a person is especially vulnerable to infections , although after a day the immunity returns to normal and even improves.
However a great review scientific research refutes this theory and provides evidence that exercise only benefits.
During physical activity, the number of lymphocytes in the peripheral blood increases 10 times. And the number of CD8 T-killers – lymphocytes that destroy body cells damaged by viruses, bacteria and tumors – increases by 2.5 times. Thus, during exercise, immunity improves significantly.
At the same time, after 1-2 hours, the level of lymphocytes drops, moreover, they become even less than before the training. Scientists have found that during this period, lymphocytes are transferred to the periphery, to the cells of various organs and tissues: to the lungs, intestines, and bone marrow. There, the body’s defenders identify and destroy cells infected with pathogens, maintaining health.
Research confirm that even one exercise session improves the immune response to vaccination in both young and old people. Moreover, any activity is good – both aerobic training and strength exercises for different muscle groups.
However, we must remember that everything is good in moderation. Unusually heavy physical activity in combination with other factors can really harm the body.
Can exercise damage the immune system
Even for athletes who are perfectly adapted to physical activity, after competitions increases the risk of various diseases. Scientists suggest that this is due to a number of factors:
- Unusually heavy physical exertion. We are talking about such exhausting events as a marathon (42 km) or repeating days of work at the limit of possibilities, as during the Olympic Games.
- Psychological stress from the competition.
- A large crowd of people, increasing the risk of catching an infection.
- Flights to another time zone and lack of sleep, which often happens in international competitions.
The sum of factors can really lower immunity, but this does not threaten people who are engaged in their health regimen.
Even if your muscles hurt from unusual loads, your immunity from this will not decrease.
Below we provide a list of rules that, when observed, will only benefit from exercise.
How to engage in order to get only benefits
First of all, remember that neither regular training, nor even a single session will protect you from the virus if you practice in crowded places, neglect the rules of hygiene and exhaust yourself.
Remember that you work out for health. Sports achievements can be postponed to a more relaxed time. Observing a few simple rules, you will get all the benefits of physical activity and certainly do not hurt yourself.
Choose the right training spots
Now is not the time to buy a subscription to the fitness room and visit crowded outdoor areas. At the same time, the horizontal bar, expander and a pair of dumbbells can turn your home into a real gym and provide a load on all muscle groups. You can do it without any equipment at all, moreover, with both power and cardio exercises.
Start with 2-3 workouts per week for 30-60 minutes and as you get used to the load, increase the number to 5-7 times a week.
For example, you can run three times a week, and for the remaining two days, do strength training with your body weight or calm stretching practices like yoga or stretching.
Increase the load gradually
Increase your training volume by no more than 10% per week and be guided by your condition. For example, you decided to run and started from two kilometers. Get used to such a load for a week, and at the next increase the distance by 200 meters.
You can also navigate by time: started with 30 minutes of easy running, next week run 3 minutes longer. The same applies to power loads. If you started with three sets of 10 push-ups, add one set per set next week.
Watch your condition
If you have signs of illness, postpone your workout. Your body now does not need additional stress in the form of unusual loads.
Eat enough carbohydrates and flavonoids
Carbohydrates are necessary for the body to tolerate physical activity. But do not lean on sweets and pastries. Although they are rich in carbohydrates, they will not benefit your immunity. On the contrary, they will increase inflammation and reward you with extra pounds.
Add more healthy sources to your diet: cereals, vegetables, and fruits.
In addition to carbohydrates, they are rich in vitamins, which will also positively affect your immunity. Flavonoid– rich foods will also be good support for your defense system. These are green tea and coffee, dark chocolate, berries, sage, mint, thyme and rosemary, basil, curry.
What quarantined workouts to choose
Here are some quarantine training ideas.
You can walk or run in places where there is no close contact with other people, such as in parks or on the streets in the morning. If you don’t have such a place, try lightweight complexes for 30–40 minutes, consisting of cardio exercises.
Soft practices for stretching
If you have long wanted to try yoga, now is the time to do it. You only need a rug, although you can do without it.
Yoga not only develops flexibility and coordination, but also helps fight stress, depression and anxiety – factors that greatly immunity. Add calm practices to your training plan and you will get double benefit from the classes.
To pump stamina and improve the condition of the heart and blood vessels, you can try high-intensity interval training. It take a minimum of time and provide as much or even more health benefits as long cardio loads.
Strengthen your immune system with workouts, get enough sleep and fight stress, and your immune system will be a reliable defense against the virus.
- Every 15 seconds, 1 person dies of Covid-19 in the world
There are nearly 19 million Covid-19 infections worldwide and more than 700,000 deaths as of August 5. According to Reuters, one person dies every 15 seconds from the new strain of coronavirus.
The death of coronavirus infection surpassed 700,000 on August 5, according to Reuters statistics. The United States , Brazil, India and Mexico are countries with rapidly increasing deaths.
On average, nearly 5,900 people die every 24 hours from Covid-19, according to Reuters calculations based on data from the past two weeks.
This equates to 247 deaths every hour, or one person every 15 seconds from the new strain of coronavirus.
US President Donald Trump declared the Covid-19 pandemic to be controlled as far as possible in the US, where more than 155,000 people have died from the coronavirus. The response to the discrete pandemic in this country has not been able to prevent the number of infections from rising.
“They are dying, it’s true,” Trump said in an interview with news site Axios . “Accept this. But that doesn’t mean we haven’t done everything we can yet. The pandemic is under control as much as possible in America. This is a terrible epidemic.”
In Brazil, President Jair Bolsonaro ignores the severity of the pandemic and opposes restrictions to prevent virus spreading, even if he and some of his cabinet members are already virus-positive.
The pandemic affected Latin America, where about 640 million people live, more slowly than in other parts of the world. However, officials still struggle to control the virus because of the poverty and high population density of the area.
More than 100 million people across Latin America and the Caribbean live in slums, according to the United Nations Human Resources Program . Many worked in the informal economy, had little access to the welfare system, and had to work during the pandemic.
Even in places where the virus seems to have been prevented, the number of new infections has increased in recent times, signaling a long-lasting war.
Australia , Japan , Hong Kong , Bolivia, Sudan, Ethiopia, Bulgaria, Belgium, Uzbekistan and Israel all recorded a record increase in new infections over the past few days.
Australia also reported a record new death toll on August 5, bringing the total coronavirus deaths in the country to 247.
- The US surpass 5 million coronavirus infections
The US has recorded more than 5 million Covid-19 cases as of August 8. The United State also has more than 161,000 people died of coronavirus.
On 8/8, the number of coronavirus infections in the US surpassed the 5 million people, while American politicians are still debating about the pandemic bailout and schools considering whether to continue opening
With 5 million cases of Covid-19, the United States continues to be the country with the most cases in the world. Second is Brazil with about 3 million cases. India ranked third with 2 million positive cases.
In terms of cases per capita, the US ranks eighth in the world.
The number of US cases is reported by the New York Times based on reports of federal, state and local officials. Public health experts have warned that the actual number of people infected with coronavirus in the US is much larger.
The number of infections is on the rise in seven states, as well as in Puerto Rico, Guam and the US Virgin Islands, according to the New York Times. During the past week, Louisiana, Mississippi and Florida were the states with the most recent viral infections relative to the population.
The United States recorded its 1 million infection on April 28, more than three months after the first case was discovered in the country. As of June 10, the US exceeded 2 million cases. The US continues to hit the 3 million infection mark on July 7 and the 4 million cases on July 23.
The US is testing about 720,000 people a day, according to data from the Covid Tracking Project.
The number of new infections per day in the US peaked on July 16 with 75,697 cases. This number has gradually decreased and the average over the last seven days has been about 54,000 new infections per day.
At least 161,000 people have died since the pandemic started in the US.
- 15+ Best Coronavirus Street Graffiti Art Around the World
As the days go by more graffiti on the coronavirus appears overnight in some of the most popular cities in the world. Street artists take advantage of the solitude of the streets to capture their works of art.
We present the best 15+ coronavirus street graffiti from around the world take a look. Remember social distancing is first
It is from the artist Fake (@iamfake on IG). He even let people download the piece on A2 size for non commercial use.
New Coronavirus street art – Wynwood
“Covfefe-19”, Copenhagen – by Welino
My precious! (graffiti art in Germany)
Stay Safe mural in east LA
Lockdown graffiti from street artist The Rebel Bear on Bath Street
“The kiss” from Italian urban artist Salvatore Benintende
‘It feels like wartime’: how street artists are responding to coronavirus – Sean “Hula” Yoro
Mural depicting medical workers wearing protective masks seen in Warsaw
Yes, we can ! Love in “coronatime”
Nothing to Xi here!
Cheers – Graffiti Coronavirus by Gnasher
Copenhagen. Denmark. by Andreas Welin
A woman in a medical uniform shows the virus her middle finger
What do you think about these coronavirus street graffiti. Comment to share your ideas.
- WHO updates mask recommendations
Now they are advised to wear not only sick.
WHO Director-General Tedros Hebreyusus, at a new briefing on COVID-19, announced new recommendations for the prevention of coronavirus. Here are the main points:
- Doctors and other medical staff should always wear masks, regardless of whether they work with infected coronavirus infections or not.
- People over 60 years of age, as well as those who have chronic diseases, are advised to wear masks wherever it is impossible to maintain physical distance.
- The governments of the countries should encourage the wearing of masks in any places where it is impossible to maintain physical distance, especially for public transport and shops.
- Those with symptoms similar to coronavirus infection should stay at home. All who contacted him should be quarantined.
- If a sick person or someone who has contacted him needs to leave the house, he must wear a mask.
- WHO considers masks to be of high quality, which consist of three layers of different materials or more.
Previously, the WHO spoke only about the need to wear masks for patients who were ill, because there was insufficient data (apart from clinical studies, which many experts consider to be of little relevance to real life).
- WHO recorded 106,000 new infections globally in 24 hours
The WHO recorded 106,000 infections in 24 hours, a record day since the outbreak, with two-thirds of these cases recorded in only 4 countries.
Tedros Adhanom-Ghebreyesus, Director General of the World Health Organization (WHO), said on May 20 that the number of coronavirus infections reported to the agency in the past 24 hours has been higher than at any time since outbreaks, according to CNN.
“We still have a long way to go in this pandemic,” Tedros said at a news conference in Geneva, Switzerland. “In the past 24 hours, 106,000 cases have been reported to WHO – the highest daily level since the outbreak.”
“About two-thirds of these cases have been reported in only four countries,” he added.
According to WHO epidemiologist Maria Van Kerkhove, confirming with CNN via email, these four countries are the US , Russia, Brazil and India.
It should be noted that there may be a delay in reporting the number of cases at various points in the process, so the above date record does not mean that these 106,000 people were infected, tested or statistically counted in the last 24 hours.
According to the constantly updated data of John Hopkins University, the world has recorded nearly 5 million cases of coronavirus, of which more than 326,000 people have died. The United States remains the leading country in both cases – more than 1.5 million, and deaths – more than 93,000.
Notably, Russia has recently become the second country in the number of cases – more than 308,000, although only a few weeks earlier did not even make the top 20 of the list. Brazil also climbed rapidly in the ranking, ranking third in the number of cases – more than 271,000.
Russia is ranked second in terms of deaths – more than 35,000, followed by Italy – more than 32,000, France – more than 28,000, Spain – more than 27,000.