A stress buster and immunity booster

During this period of quarantining at home,majority of us are worried about the body, more about the peace of mind.Although staying home will definitely help in breaking the chain, staying is achallenging task.

COVID 19 primarily targets the immunity ofa human body. Immunity is the basic building block which keeps us fit and freeof diseases. Multiple studies have proved that exercise boosts immunity bypromoting production and action of antioxidants in the body. It also reducesthe stress and anxiety levels and improves confidence. It has effects on theneurological, musculoskeletal, cardiorespiratory, cognitive functions alongwith bone growth promotion. Negative effects on obesity is the added benefit weall know! These antioxidants have a cutting effect on the excess oxygenradicals produced in the body: both due to daily wear and tear of the body, andthe inflammatory effect of virus on the systems of the body. Hence promotingexercises at this point becomes the chief immunity booster when done in theright way! Generally, exercising at the moderate level intensity is the bestway to enhance immunity as doing too much is always harmful.

   

Exercise has been our friend since birth,the importance of cry of a new-born to seeing some movement of a criticalpatient in the hospital, movement is the life. Human health is subdivided into Mental Health and  Physical Health.

First look at Mental Health

– since everyone is home, many minds aregoing to come together, so avoid discussions on negative and gloomy topics

-with the elderly and children, it’s alwaysadvisable to talk in age appropriate language as these population arevulnerable to stress, anxiety and panic

– Inform your family about COVID 19- itsbackground, signs and symptoms, using reliable and scientific evidences,preferably the WHO guidelines

– if any of your known person has beenfound positive, do not hesitate to motivate the affected  and their family, be supportive &encouraging

– appreciate the smallest efforts eachperson is making in this time of crisis

– work on interpersonal relationships byengaging in healthy talks, home activities

-meditate for at least 15-20 minuteseveryday to keep negative thoughts at bay, practice deep breathing exercises,this enhances positivity around you!

-plan your goals tactically for yourpresent and future, remember being together is the key

– seek elderly or professional help for anypersisting thoughts

– stop predicting future and avoid panictalks

– maintain a healthy diet, as thats thefuel for the brain

-have enough quality sleep, this is thetime to charge up for future

-sip healthy lukewarm drinks and indulge inactivities which you couldn’t because of responsibilities

– read a book, it’s going to broaden yourmental horizon and give yourself some time.

Now, physical health. Since the body iswhere the soul resides, it’s important to be active as always or start beingactive if not. Instead of repeated medical checkups, heavy dosage ofmedication, medical and financial burden, exercising at home is free of cost.For healthy individuals without any comorbidities, the who recommends at least150 minutes of moderate intensity aerobic exercises or 45-75 minutes ofvigorous intensity aerobic exercises throughout the week, and a sessionconsisting of minimum of 20 minutes of aerobic exercises. Weight trainingshould be done for 2 or more days with adequate spacing. Being at home, it’seasy to chart the minutes and keep a record. Remove your personal exercise matsand start with simple exercises, play with your children so that both areexercising, clean your house, help the family members in daily chores.

Try simple balancing games to maintainflexibility and well being. If nothing just correct your posture, tighten coremuscles or activate while walking. Walk around your house, do stair climbing toincrease heart rate, respiratory rate & burn calories; discover everycorner. Remember the mind remembers movements. Exercise is known to improveoverall blood circulation, release of endorphins (the feel good hormones),reduce stress inflammation and anxiety, improve quality of bone health, reducethe nasty fat and bad cholesterol and definitely lose weight. It also improvesconfidence, improves balance and thinking capacity along with cognitivefunctions.

Now for all those who have been religiouslyexercising, detraining or reversal of training effects on the body begins intwo – four weeks post suspension of exercising. So, in case you’ll are waitingto hit the gym or exercising clubs again, it’s always wise to do some homeworkfor better results. Try out all weight free exercises in case weights aren’tavailable, grab water bottles for exercising. Nothing works better than yourown body weight as resistance hence can indulge in close chain exercises, backand core strengthening which itself is a huge task!! Or always consult aqualified & experienced physiotherapist now that telemedicine is available, grab the opportunity!!

Role of physiotherapist in this grave situation:

Physiotherapy can be applied from womb totomb, then why not explore its potential at the moment; get telephonicprofessional consultation or advice. Multidisciplinary approach is the key toquality healthcare in India. All those having a serious dedication towardsexercises and those who want to join the club can always opt exerciseprescription from physiotherapist for safety & effectiveness.

Dr Suhail Ahmad Mir is a sports physiotherapists

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