Exercise and COVID-19 - the science and recommendations
The coronavirus outbreak has impacted everyone’s daily lives, with the resulting quarantine having the potential to increase feelings of anxiety, loneliness and frustration¹. It is therefore more important than ever that we take care of both our mental health and physical health, and being physically active and exercising regularly are great ways we can do this²!
Can exercise prevent COVID-19?
There is currently no evidence to support the claim that exercise alone can prevent COVID-19. However, along with its many well-known physical benefits, exercise appears to have a role to play in immunity³. Some studies suggest that those who partake in moderate levels of moderate intensity exercise may have a lower risk of upper respiratory tract infections ³ ⁴.
Findings from a large UK study suggest that poorer lifestyle habits, including physical inactivity, are associated with increased risk of hospitalisation from COVID-19 infection⁵. A higher percentage of physical inactivity was observed amongst individuals hospitalised by COVID-19, compared to those who weren’t (25% vs. 18%)⁵. The study also observed that even relatively low amounts of physical activity, (i.e less that the government recommended amount of 150 minutes per week), had protective properties, reinforcing the notion that any exercise is better than none!
In terms of exercise intensity, moderate intensity (e.g. brisk walk, dancing⁶) has been found to be supportive of the immune system³ and linked to a reduced risk of upper respiratory tract infections ⁴ ⁷. In comparison, the evidence for post vigorous intensity exercise (e.g. running, aerobics⁷) shows a momentary immune suppression – this may negatively affect some of the immune functions for hours³ ⁸. However, some scientists are beginning to question whether it's actually the intense exercise increasing infection risk or the multitude of other factors involved such as sleep, anxiety and mass group gatherings (at events like marathons) ⁹ ¹⁰.
What are the mental health benefits of exercise?
Participation in physical activity has been positively associated with improved mood ¹¹ and self-esteem ¹², and can help relieve anxiety¹³. Moreover, a recent study found that physical activity may help to alleviate negative emotions (e.g. anxiety, stress) associated with the coronavirus pandemic ¹⁴, with tai-chi, yoga and dance coming in as the top 3 for combating depressive symptoms¹⁵ . If traditional type exercise isn’t your thing, think outside of the box - home discos and active video gaming count too¹⁶ !
There are so many options available!! Have fun experimenting with different things and choose what you like and what makes you feel well, it will be easier to stay active in this way.
When can I exercise after having Coronavirus?
Our bodies can respond to respiratory infection differently, therefore recommendations on when we can go back to exercise are vague¹⁷. There are currently no specific guidelines for returning to exercise after having COVID-19. But for those who do test positive for COVID-19, government guidelines state that you should self-isolate for 7-14 days¹⁸. Do not go out to exercise during this time: if you are well enough, exercise at home or in the garden if you have one¹⁸. However, whilst self-isolating, it is important to focus on your well-being and not to rush back to exercise before you are ready. When you are feeling better, include light exercise in your new home routine¹⁸.
Authors: Georgina Hardy, Jade Mottley, Valeria Cherici
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7158942/
5.https://www.sciencedirect.com/science/article/pii/S088915912030996X
6. https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
7. https://www.sciencedirect.com/science/article/pii/S2095254618301005?via%3Dihub
8.https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-1024742
10.http://researchonline.ljmu.ac.uk/id/eprint/12547/
11.https://pubmed.ncbi.nlm.nih.gov/29329061/
12.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5068479/
13.https://www.sciencedirect.com/science/article/abs/pii/S0749379719302466
14. https://www.mdpi.com/1660-4601/17/10/3722
15. https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3582836
16.https://www.tandfonline.com/doi/full/10.1080/23750472.2020.1757494?scroll=top&needAccess=true&