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.
- American raises a record nearly 50,000 Covid-19 cases in a day
The number of new Covid-19 infections in the US on July 1 increased to nearly 50,000. This is the number of Covid-19 infections in a record high day of the world’s top pandemic hot spot.
Leading infectious disease expert of the US government , Dr. Anthony Fauci, has warned that the number of cases of Covid-19 a day can reach 100,000 if the Americans do not agree to take necessary preventive measures. For example, such as wearing mask if unable to adhere to social distancing
“We cannot focus only on areas where the number of cases is increasing. This will put the whole country at risk, ”said Fauci, director of the National Institute of Allergy and Infectious Diseases.
During the first week of June, the US recorded an average of 22,000 cases of Covid-19 each day. A month later, in the Solar Belt, an area across the West and Southwestern of the United States, the Covid-19 hot spots emerged. In the last week of June, the number of infections per day nearly doubled, with 42,000.
Brazil is the only country to report more than 50,000 cases of Covid-19 in a single day. On June 30, the US announced at least 49,286 cases.
More than half the daily new infections of the US come from Arizona, California, Florida and Texas, home to 30% of the nation’s population. These 4 states and 10 other US states had double the number of new infections in June.
This increase is in part related to Memorial Day party parties in late May. US health professionals are concerned about the National Day of July 4 this week, when Americans often flock to beaches and Camping area to see fireworks.
- 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.
- Brazil has most deadly day of epidemic, patients do not have enough breathing machines
Brazil recorded the highest number of Covid-19 deaths since the outbreak, as coronavirus continues to exert a heavy influence across South America.
According to the Guardian , the number of deaths due to the coronavirus recorded on May 19 in Brazil is 1,179, the highest number of deaths per day since the outbreak in the country. Earlier, the highest number of deaths in 24 hours due to the disease was recorded on 12/5 with 881 cases.
Brazil has also officially overtaken the UK in the number of cases to become the 3rd largest outbreak in the world. The South American country has recorded 271,628 cases positive for coronavirus, an increase of 17,408 cases compared to the previous 24 hours.
Other South American countries also noted the heavy impact of Covid-19. As in Brazil, many cities in South America report deaths due to don’t have enought breathing machine.
Chile is facing the risk of collapse of public health system due to overload. More than 90% of the intensive care beds in Chile’s capital Santiago have been mobilized to treat Covid-19 patients. The city cemetery had to dig 1,000 emergency graves urgently to prepare for the “wave of death” approaching.
In the Peruvian capital Lima, cases of Covid-19 infections account for 80% of the intensive care beds. “We are in a bad situation, this is a war,” said Pilar Mazzetti, who heads the Peruvian government’s anti-Covid-19 task force.
Public health organization Pan American Health said there was growing concern about the risk of virus spreading in the border areas between Brazil and Colombia and Peru. The organization calls on regional authorities to step up measures to protect vulnerable groups such as aboriginal people, the poor and ethnic minorities.
In Africa, the number of Covid-19 infections across the continent has exceeded 90,000 cases, with a total of 2,907 deaths. South Africa is the country most affected by the disease with more than 17,200 cases, of which 312 cases have died. The number of Covid-19 infections in Africa has been described as “stabilizing” in recent days.
- Covid-19 caused infections of the intestines, kidneys and many other organs
Pneumonia virus can spread throughout the body, to the lungs, throat, heart, liver, brain, kidneys and intestines.
Published on May 13 in the journal Nature Medicine , a research team at the University of Hong Kong said the pneumonia virus can attack many different parts of the body.
This finding helps explain why the symptoms of people infected with Covid-19 appear in many parts of the respiratory system. This includes blood clots that cause strokes in young people, blockage of the dialysis system, headaches and even kidney failure.
Covid-19 is classified as a respiratory virus, spread through respiratory droplets, but it can still cause diarrhea and many other digestive symptoms. The researchers also found virus traces in the faeces of patients with Covid-19. This evidence shows that it can be transmitted through waste.
Researcher Jie Zhou and colleagues at Hong Kong University tried to find out how the SARS-CoV-2 virus can thrive in the gut. In laboratory samples in both bats and humans, the virus invaded many internal organs. Viruses not only live but also grow exponentially.
“The human intestinal tract may be the infectious route of SARS-CoV-2,” the research team said.
“A 68 year old female patient had a fever, sore throat, high cough and diarrhea after being admitted to the hospital at Princess Margaret Hospital. We isolated the infectious virus from her stool sample. Here we have demonstrated that the virus replicates in organic matter in the intestinal tract, ”Zhou said.
In addition, another team at the University Medical Center Hamburg-Eppendorf (Germany) also performed autopsies of 27 patients who died of Covid-19. They found traces of the virus in many parts of the patient’s body.
The pneumonia virus is mainly active in the kidney, which explains the rate of kidney damage is usually higher than other parts in Covid-19 patients.
Infection with SARS-CoV-2 virus can make underlying diseases worse. Conversely, people with heart disease, diabetes and especially kidney disease will also be more vulnerable to the virus because of the lower ability of self-healing than healthy people.