The Lack of Exercise During the COVID-19 Pandemic
As gyms remain closed and people continue to work or attend school from home, the lack of exercise has obliterated numerous health-related New Year Resolution goals. A new study conducted by researchers at the University of California San Francisco concluded that many people experienced a sharp decline in walking and other exercise forms. The study reviewed more than 19 million daily step count measurements of diverse smartphone users from across the country. Analyzing various types of users from different regions allows the researchers better to understand the overall trend of the average public and pinpoint which types of users from which types of areas are most likely to experience a lack of exercise during the COVID-19 crisis. Despite the pandemic, it is pivotal that we continue to practice healthy habits and exercise regularly. High step counts are strong indicators of cardiac health, and “have been inversely correlated with overall mortality, reflecting the importance of physical health” (UCSF). The lack of exercise can significantly contribute to deteriorating cardiac health; this can spark a series of health consequences that can substantially impact other parts of the body, including permanent damage to other organs. The lead author of the research study and UCSF Health cardiologist and assistant professor of cardiology at UCSF, Geoffrey Tison, MD, MPH, notes, “governments and policymakers should be aware of the impact of social distancing measures on decreasing physical activity since physical activity is an important determinant of health” (UCSF). Social distancing is vital to prevent the spread of COVID-19, thus, stop the pandemic and help everyone return to “normal.” However, social distancing should not be an excuse for the lack of exercise.
We must continue to maintain healthy habits to prevent health issues in the future. This applies to every citizen of each country. Researchers report a “5.5 percent [global] average decrease,” about 287 steps per person per day, within ten days of the pandemic declaration on March 11. After Italy declared a nationwide lockdown on March 9, 2020, researchers saw a “maximum 48.7 percent decrease in steps within 30 days” (UCSF). The lack of exercise can symbolize strong social distancing, quarantine, and lockdown practices (all of which helped Italy recover from the pandemic quickly). Nevertheless, it can also shine a light on the notion that the lack of physical exercise has another set of consequences. In the United States, “researchers saw a 15 percent step count decrease” after 15 days of the official pandemic declaration (UCSF). Although the United States reacted more slowly to address and stop the pandemic, compared to other countries, we have also experienced a significant decrease in step counts.
Recognizing the importance of physical health during the pandemic, the World Health Organization (WHO) launched the #HealthyAtHome campaign. The WHO recommends taking short breaks between long periods of sitting by “doing 3-4 minutes of light intensity physical movement, such as walking or stretching” (WHO). Maintain healthy physical activity can benefit the body and mind by helping reduce stress, improve blood flow, “reduce high blood pressure, help manage weight and reduce the risk of heart disease, stroke, type 2 diabetes, and various types of cancers” (WHO). One should note that people with any of these medical conditions are at the highest risk of contracting and suffering severe repercussions of COVID-19. Therefore, maintaining physical health (while social distancing and following all public health guidelines) can help one stay safe against COVID-19. The WHO notes that different age groups require different amounts of physical activity. Infants should be “physically active several times a day,” including “at least 30 minutes in the prone position” (WHO). Children 5 and under should “spend at least 180 minutes a day in a variety of types of physical activities at any intensity,” and “3-4-year-old children should spend at least 60 minutes of the [180 minutes doing] moderate-to vigorous-intensity physical activity” (WHO). People between the age of 5-17 should exercise moderately to vigorous-intensity physical activity “at least 60 minutes a day,” and it should include activities that “strengthen muscle and bone at least 3 days per week” (WHO). Extra exercise is always a good idea because it can provide additional health benefits! Adults 18 years and older should do “at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week” (WHO). Doing “300 minutes of moderate-intensity physical activity,” each week can provide additional health benefits! Adults should focus on specific muscle groups at least two days each week to strengthen musculoskeletal health.
According to the WHO, five ways everyone can stay active during the COVID-19 pandemic include:
- Try exercise classes online
- Dance to music!
- Play active video games!
- Try skipping rope
- Do some muscle strength and balance training
It can be challenging to start exercising again, especially when we are all staying home. It can be easier to watch TV instead. Taking baby steps is a perfect way to start! Any activity is better than none at all, so every little bit counts! Again, regularly taking breaks between long periods of sitting by walking around and readjusting posture can benefit one’s health.
Stay home, but stay healthy!
Works Cited:
Image Credit: https://www.who.int/