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The
Pandemic is officially over. At least that is the impression we just
received. A declaration of the end of the pandemic is now causing
quite a stir.
So
that’s it? We are done with all that?
Experts
are saying that it is highly likely that most of us have been
infected with COVID-19, and we have a fair number of people
vaccinated. That means that for most of us, the threat of COVID-19 is
not the same as it was a year or two ago. That said, infections from
COVID continue to decline slowly, but more than 300 Americans still
die from COVID every day. Those numbers don’t really sound like
it’s over, do they?
What
cannot be over just yet — especially if you have loved ones who are
vulnerable to severe disease or death from COVID-19 — are good hand
hygiene, common sense approaches to going out into crowded areas
(wear a mask!) and getting tested. Vaccines and boosters have helped
to keep people from severe disease and death. For those 70 and older,
or those with just about any underlying health condition —
including, dare I say it, inactivity — the pandemic is not over,
and we need to talk about it.
That’s
right, exercise.
Fall
is when we start spending more time indoors. It gets dark earlier,
and it’s easier to go from your desk to your couch to your bed, with
lots of food in between.
If
you’re still reading a COVID column in late 2022, nodding along with
my recommendations for masking, testing, and ventilation, you’re
serious about your health and the health of those around you. So, if
you follow safety recommendations but haven’t been exercising, you’re
basically putting a bigger bumper on your car but not changing the
oil or putting air in the tires. That’s a recipe for bad
outcomes.
A
study from March of almost two million adults in 10 countries showed
that those who participated in regular physical activity every week
had an 11 percent lower risk of infection with SARS-CoV-2, the virus
responsible for COVID-19. They also had 36 percent lower risk of
hospital admission, 44 percent lower risk of severe COVID-related
illness, and 43 percent lower risk of death from the virus than those
of the same age who were more sedentary.
Cold
and flu season, colder weather, winter months and holiday time can be
challenging for people to stay active. I know for myself, I need to
get up and move more. I like to travel, and I am not currently in
travel shape. I need help getting there though, so I reached out to
my colleagues here at UIHS who are in the “moving” business. They
sent me some great tips that I’d like to share with you. These
ideas were submitted by Ryan Matteri, UIHS Fitness Coordinator and
Dennis Hernandez, Physical Therapy Provider:
The
exercises listed below are merely suggestions and are not a “one
size fits all” solution. Injuries can make exercising more
difficult. Some of these suggestions may need be avoided if you
experience pain during the movements or have a recent injury -
consult with your primary care provider if you’re not sure.
Regular
physical activity is one of the best things that you can do for your
health. Thirty minutes of movement can help reduce your risk of chronic
disease, enhance your fitness level, prevent injuries, and improve
your overall mental/physical health.
Unfortunately, as the
winter months are approaching, the weather sometimes does not
cooperate with our outdoor activities.
Here are 5
tips to find opportunities for movement throughout your day when you
are stuck inside this winter:
1. Supported squats at
the kitchen counter, sit-to-stands from a stable chair or sofa,
push-ups, lunges, and abdominal crunches. These traditional exercises
require minimal space and are great for working specific body
parts.
2. Walk around the house during commercial breaks
during your favorite TV show or movie.
3. Use the stairs.
A few brisk trips up and down stairs will soon get your heart
pumping. Increase the speed for increased benefits. Make as many
trips as you can.
4. Complete chores around the house.
Many household activities burn up calories at a fast rate and do a
good job of working different muscles.
5. Dance to some
upbeat music. Ten minutes spent dancing to your favorite tunes
morning and night can go a long way to meeting physical activity
targets. And it’s fun!
If you find yourself
skipping out on exercise because of difficulty standing, then you
should consider chair exercises. Our physical therapists can guide
you through a routine, and there are great options available
online
as well.
I
encourage you to move more, for both your physical AND mental health.
Isolation, loneliness, depression, fear and anxiety have taken their
toll on many of us. While this is getting better, it’s important to
be honest with yourself about your mental health and reach out for
support if you need it. A little bit of exercise can go a long way
towards improving your mental state, and help your body feel better
too.
If
you’re serious about preventing poor outcomes from COVID-19,
rededicate yourself to fitness and a healthy lifestyle.
###
Michelle
Lewis-Lusso (she/her) is an Infection Prevention and Control nurse at
United Indian Health Services, serving the 11,000+ clients and staff
at their seven area clinics. Michelle isn’t trying to be Ms. Olympia,
but she may want to hike Mt. Olympia someday, so she’ll keep
exercising.