Health

Keeping fit will reduce risk of becoming severely ill with coronavirus, docs say


DOCTORS are urging people to keep fit during lockdown – to slash their chances of becoming severely ill with coronavirus. 

Medics say individuals should prepare to fight Covid-19, like they would prepare for surgery by staying fit and healthy.

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 Doctors say keeping fit will help people slash their chances of becoming severely ill with coronavirus

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Doctors say keeping fit will help people slash their chances of becoming severely ill with coronavirusCredit: Getty Images – Getty

It comes as the number of cases of coronavirus in the UK has today risen 19,522 – with the death toll standing at 1,387.

In particular, experts at the Centre for Perioperative Care (CPOC) are urging people to take brisk exercise, stop smoking, maintain good nutrition and mental health and have alcohol free days to beat the bug and ease the pressure the NHS is facing.

And CPOC’s deputy director Scarlett McNally, a consultant orthopaedic surgeon, said such measures would make people – especially those in a vulnerable high-risk group “less likely to need intensive care”.

CPOC, an initiative based at the Royal College of Anaesthetists, involves medics from different specialisms working together on how they can improve the care and outcomes of patients having surgery.

Mrs McNally says its Fitter, Better, Sooner advice aimed at preparing patients for operations is “immediately applicable to Covid-19 infection”.

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She said: “We have good data showing that people who are prepared for an operation have better outcomes. Results are quick.”

Experts in China, where the virus originated, “found less fit people with medical conditions were five times more likely to have a worse outcome from Covid-19; and smokers three times more likely to have this result”, she added.

Prof Chris Whitty, the UK government’s chief medical adviser, has previously warned smoking is “an additional vulnerability” for healthy people, and said now would be a “very good moment” for people to quit.

Under the government’s current social distancing rules, people are permitted to leave their homes to exercise once per day, either alone or with members of their household,

Here, PT and life coach at No1 Fitness Harry Thomas takes us through the top five ways you can keep fit and healthy during lockdown…

1. Keep exercise simple

Keeping up your exercise regime during lockdown will have benefits for you both physically and mentally.

And while being at home can be quite limiting in space as well as the lack of equipment, Harry says all you need is your own body.

He says: “The best bit of kit we have is our own body – there is so much that you can do with it, its just about making time to get your session in.

“If you just take a look on any fitness profile on Instagram there are thousands and thousands of trainers posting body weight workouts.

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“Press ups, lunges, squats, planks, jumps, stretches are just a few examples.”

Harry is urging people to keep your goals to a week to week basis and write down when you are going to train to keep motivated.

He adds: “With many events being cancelled like The London Marathon, people now have nothing to train for, and the motivation to train will be lower.

“This is a perfect time to set smaller goals to keep you on track.”

2. Track your nutrition

Nutrition will also play a huge part in keeping healthy whilst you are going to be at home.

Harry recommends tracking your calorie intake using apps on your phone to make sure you’re not overeating and putting on weight.

Harry says: “With the lack of movement, it will be very easy to put on weight if you are not paying attention to your food intake.

“Using an app like MyFitnessPal would be a recommendation currently as your routines are going to be so different.

Less food will be needed throughout the day

Harry Thomas, PT, No1 Fitness

“Keeping a focus on everything that you are consuming will help you stay on track and you will also realise that less food will be needed throughout the day.”

With coronavirus affecting the immune system, Harry also urges people to ensure they are eating their five a day to keep it working at its optimal. “The five a day should now be a requirement more than ever and make sure that you are staying away from the junk food as much as possible,” he says.

3. Get a good sleep

Harry says getting a good sleep should be one of your main priorities during lockdown.

He adds: “Sleep affects every part of your biology and when you sleep well, you are more likely to function much better.

“If you are in quarantine and recovering from this virus, sleep plays an important role – rest and recovery is as important as the training.

“Aim to get at least seven hours of sleep per night.

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“Now you are working from home, focus on maintaining similar sleeping patterns each day as going to bed and rising at the same times will help
energy levels throughout the day.”

Harry also urges people to avoid the use of blue screens an hour before going to bed and leaving your phone alone, not eating a big meal two hours before sleep and cutting back on spicy food late at night.

4. Get walking

Being stuck at home has shown a dramatic decrease in the amount of steps we are taking throughout the day.

And with Prime Minister Boris Johnson allowing us to go out for either a walk, run or cycle once a day – this will be one of the most important things to keeping yourself as healthy as possible.

Harry says: “Get out the house at least once per day as recommended and go for a nice long walk, this will be beneficial for your mental health as well as physical.

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“If you can take small ten minute walking breaks throughout your day round the house so that you are not just sitting down for hours on end.

“The walking will also help the joints which need nourishing otherwise expect to get some horrible aches pains, which is the last thing you need during this period.”

5. Meditate

Keeping your mind calm and “quiet” is one thing Harry is encouraging everyone to do during lockdown to keep healthy.

“With everything going on right now, the mind is over working and it’s important to try and quiet it,” Harry says.

“Even if it’s only for ten minutes, remove all distractions, find a comfortable place and close your eyes and just be.

“At first, you may feel that too many thoughts keep popping up, but this is normal and part of meditation. Stick at it, and notice how much space comes between the thoughts.

 

“Meditation influences calming the nervous system, which will improve your sleep, it will also help keep you healthier.

“Although you wont notice something magical each time, you will notice how much calmer you feel and how much clearer your thoughts become allowing you to make better decisions.”

Harry concludes: “Prioritise your health during these times, if you are functioning at your best, it will make you more resilient and allow you to help others that really need it.”

To get more fitness and health tips for during coronavirus lockdown you can follow Harry’s Instagram page here.

Fitness star shows the basic household items you can use as makeshift weights during coronavirus lockdown





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