We understand that the world is nervous about the potential impact of COVID-19 and have been encouraged to stay home. At PROHEALTH we believe that it is more important than ever to make sure you are meeting the minimum physical activity requirements to support your immune system and maintain your mental health.
The Australian recommended guidelines for physical activity is a minimum of 150 minutes of moderate intensity physical activity or 75 minutes of vigorous intensity physical activity per week. Moderate physical activity should take some effort but you would still be able to talk whilst doing them eg. A brisk walk or stair climbing. Vigorous intensity physical activity requires more effort and should leave unable to talk in full sentences and make you breath harder/faster eg. Jogging/running or fast cycling.
Meeting these guidelines is important as it reduces your risk or helps to manage:
- cardiovascular/metabolic disease
- obesity
- cancer
- depression/anxiety
- osteoarthritis
- osteoporosis
On the other hand sedentary behaviour such as prolonged sitting has been shown to result in poorer health outcomes and increased risk of developing chronic disease. Avoidance of physical activity, lack of sleep and mentai stress have all been associated with impaired immune function and increased risk of infection. So make sure to follow the physical activity guidelines, get at least 7 hours of sleep per night and move around for 5 minutes after every hour of sitting.
What physical activity is allowed due to COVID-19?
YES
- walking, running or cycling outside
- Seeing an allied health professional in a clinic
- Exercises services via telehealth
- Working out at your home
NO
- Exercising in groups
- Visiting a gym or fitness studio
- Using outdoor public playgrounds or gyms to workout
Some ways to increase your physical activity levels due to COVID-19 are:
- Bodyweight circuit training
- Backyard sports
- Stairclimbing
- Cleaning the house
- Yoga or pilates
- Walking, running or cycling outside
- Gardening
If you are struggling for ideas or motivation come in to PROHEATH to see our allied health professionals in order to guide you through how to improve your health and fitness in this tough time.
For support or advice, please contact our physios for specialist assistance.
For further information, please refer to:
- Kumar, A. and Jhajharia, B., 2018. Effect of morning exercise on immunity.
- Nieman, D.C., 2011. Moderate exercise improves immunity and decreases illness rates. American Journal of Lifestyle Medicine, 5(4), pp.338-345.
- Warburton, D.E., Nicol, C.W. and Bredin, S.S., 2006. Health benefits of physical activity: the evidence. Cmaj, 174(6), pp.801-809.