Are you keeping up with your regular workouts amid the COVID-19 pandemic? Christina and Heidy, founders of the online fitness platform Studio C Online, offer practical, science-backed guidance.
You likely know exercise strengthens your immune system. But why does it work, and how much is optimal?
Research demonstrates that moderate to moderately intense exercise, 2-3 times weekly for about 2-3 months beforehand, primes the immune system against viral infections. For instance, during the Hong Kong influenza, mortality rates were significantly lower among regular moderate exercisers. A mouse study also showed milder symptoms in active subjects compared to sedentary ones.
Movement is key. The Health Council recommends at least 150 minutes of moderately intense activity weekly (elevated heart rate and breathing, while still able to talk), plus muscle- and bone-strengthening exercises twice a week.
Read also: 'Santé sport with Studio C Online: join the free Workout Challenge!'
If you weren't active before COVID-19, it's not too late. Studies confirm moderate exercise provides protection even post-infection, while inactivity or overtraining harms immunity.
Avoid prolonged sitting, but no need for exhaustive daily sessions. This is great news for busy healthcare workers or parents juggling remote work and homeschooling—short, effective workouts are ideal.
Beginners: Treat this as a wake-up call. Start gently and build gradually. Skip intense 30-minute HIIT sessions; opt for a 15-minute workout or gentler options like Studio Barre to ease in.
Keep going! Home workouts via phone, tablet, laptop, or TV are simple in your living room or garden. Maintain your fitness and muscle mass to stay healthy and strong.
Read also: 'Win a Studio Fit program with Studio C Online'
Sources:
Resource Gate: Can_exercise_affect_immune_function_to_increase_susceptibility_to_infection
Plos, May 7, 2008: Is Exercise Protective Against Influenza-Associated Mortality?
The Journal of Infectious Diseases, Volume 200, Issue 9, 15 October 2009: Chronic Exercise Reduces Illness Severity, Decreases Viral Load, and Results in Greater Anti-Inflammatory Effects than Acute Exercise during Influenza Infection
Elsevier; brain, behavior, and immunity, September 2005: Moderate exercise protects mice from death due to influenza virus
Christina and Heidy founded Studio C Online, an online workout platform designed for busy lives.
As working moms, they understand tight schedules. Their home-based workouts offer variety and energy. Christina's infectious enthusiasm shines through: "Her classes fly by," and "It's like she's right in my living room."
They aim to keep women motivated for consistent training—vital for physical and mental well-being.
