Now more than ever is the time to take a serious look at improving our physical and mental health. What was once a ticket to a beach body is now our first line of defense against diseases and illnesses. Now with the recent COVID-19 outbreaks, how can we get healthy and exercise but also stay safe? The importance of maintaining a healthy lifestyle in Yaletown Vancouver.

COVID-19 and Its Impact on Our Health

Cases related to COVID-19 continue to surge. To curb the transmission, restrictions are put in place to decrease the spread of the virus. With these, it is easy for us to forget about our physical and mental well-being. Not to mention the stress and anxiety.

Importance of Healthy Lifestyle in Fighting COVID-19

That is why now more than ever is the time to consider our health and develop a healthy lifestyle. Let us get a good night’s sleep, engage in regular exercise, and moderate idle time. It helps us build and maintain a healthy immune system. It will also help combat feelings of depression and anxiety. Most of which are caused by reduced social interactions and uncertainty we face.

We are Prone to Physical Inactivity During this Pandemic

With restrictions to curb the spread of the virus, we are also prone to too much sedimentary time. But how serious is it?

The World Health Organization (WHO) presents the leading risk factor for global mortality. Physical inactivity ranks fourth (6% of deaths globally). It follows high blood pressure (13%), tobacco use (9%), and high blood glucose (6%). And falling behind it is overweight and obesity (5% of global mortality).

With that, WHO presents the Global Recommendations on Physical Activity for Health. In it, WHO recommends 150 minutes per week of moderate-intensity movement. The following are the respective sections of each age group:

5-17 years old

Activity: play, games, sports, transportation, recreation, physical education, or planned exercise

Context: family, school, and community activities

Target: improve cardiorespiratory and muscular fitness, bone health, cardiovascular and metabolic health biomarkers, and reduced symptoms of anxiety and depression

Recommendation:

    1. Children and young people should accumulate at least 60 minutes of activity. It should be moderate to vigorous-intensity physical activity daily.
    2. Physical activities of more than 60 minutes daily will provide extra health benefits.
    3. Most of the daily physical activity should be aerobic. Incorporate vigorous-intensity activities including those that strengthen muscle and bone. Do these at least 3 times per week.

18-64 years old

Activity: recreational or leisure-time physical activity, transportation (e.g walking or cycling), occupational (i.e. work), household chores, play, games, sports, or planned exercise

Context: daily family and community activities

Target: improve cardiorespiratory and muscular fitness, bone health, and reduce the risk of noncommunicable diseases (NCDs) and depression

Recommendation:

    1. Adults aged 18-64 years should do at least 150 minutes of activity. It should be moderate-intensity aerobic physical activity throughout the week. Or, do at least 75 minutes of vigorous-intensity aerobic activity throughout the week. Or do a combination of moderate- and vigorous-intensity activity.
    2. Perform aerobic activity in bouts of at least 10 minutes duration.
    3. For more benefits, increase moderate-intensity aerobic physical activity to 300 minutes per week. Or engage in 150 minutes of vigorous-intensity aerobic physical activity per week. Or a combination of moderate- and vigorous-intensity activity.
    4. Muscle-strengthening activities should involve major muscle groups. Do these 2 or more days a week.

65 years old and above

Activity: recreational or leisure-time physical activity, transportation (e.g walking or cycling), occupational (if the person is still engaged in work), household chores, play, games, sports, or planned exercise

Context: daily family and community activities.

Target: improve cardiorespiratory and muscular fitness, bone and functional health, and reduce the risk of NCDs, depression, and cognitive decline

Recommendation:

    1. Do at least 150 minutes of moderate-intensity aerobic activity throughout the week. Or do at least 75 minutes of vigorous-intensity aerobic activity throughout the week. Or an equal combination of moderate- and vigorous-intensity activity.
    2. Perform aerobic activity in bouts of at least 10 minutes duration.
    3. For more benefits, increase the moderate-intensity aerobic activity to 300 minutes per week. Or engage in 150 minutes of vigorous-intensity aerobic physical activity per week. Or a combination of moderate- and vigorous-intensity activity.
    4. Adults with poor mobility should perform activities to enhance balance and prevent falls. Do these 3 or more days per week.
    5. Muscle-strengthening activities should involve major muscle groups. Do these 2 or more days a week.
    6. Some cannot do the recommended amounts of activity due to health conditions. As much as possible, they should be as active as their abilities and conditions allow.

Practice Healthy Movements While Respecting Physical Distancing

We must follow public health guidelines. And it is equally important that we also keep our physical and mental health in check. But how are we going to achieve both, the importance of maintaining a healthy lifestyle in Yaletown Vancouver?

The Canadian Society for Exercise Physiology (CSEP) shares some ideas on how to achieve it. Here’s how we can practice healthy movement behaviors during this pandemic:

  1. Take small breaks throughout the day while performing our daily physical activity recommendations.
  2. We need to mind other lifestyle behaviors contributing to our emotional wellness. These include a consistent bedtime routine with enough sleep duration.
  3. We are encouraged to stop focusing on things we have little control over. Instead, we are to focus our attention on things that we have control over, such as our behavior. We need to get active and moderate screen time. Also, we are to ensure a consistent bedtime routine with enough sleep duration. All these while adhering to public health guidance. These can help us cope, contain, and combat COVID-19.
  4. Unless we are directed to self-isolate, we can be active outdoors. All these while respecting physical distancing and good hygiene. Large groups doing physical activities, such as walking or cycling groups, are discouraged. Instead, we can take a walk around the block, or use driveways, backyards, and sidewalks to be active. Some places have closed playgrounds and limited access to parks. We must respect those restrictions. For the parks that remain accessible, we can go to those places at off-peak times to avoid crowds.
  5. We can get creative with resistance training. Consider bodyweight exercises, like push-ups or pull-ups. We can also find things around the house to lift, like milk jugs or laundry baskets.

Want to Start, But Do Not Know Where to Begin?

Now we see the tremendous importance of being physically and mentally healthy. But how do we start, and where do we begin?

That is where the help and expertise of our fitness professionals come in. They are trained to develop wellness programs. And they customize these programs depending on our age, health, culture, and others.

Troy of T-Squared offers personal training that is safe and effective. With your fitness goals as unique as your body, Troy will help you exceed your goals. You will experience personalized attention you would not get anywhere else.

You can choose from affordable 1-on-1 personal training or small group fitness classes. Plus, you get to have your gravity training system machine solely for yourself.

You are welcome to join us at T-Squared personal training whatever your fitness level is. Whether you may have never been to a gym. Or you are training for your next big game. Or you need post-physio rehab and getting back on track after long stretches of inactivity.

Conclusion

Indeed, COVID-19 impacts our society, not only physically but also mentally. But if we can, we can use exercise as our primary weapon to fight this disease. It would be a powerful opportunity to improve our health. Staying fit then is not only about looking good. It is also about strengthening our immune system, thus repelling severe health problems. It is about the importance of maintaining a healthy lifestyle in Yaletown Vancouver.

Although we are to follow social distancing and to stay at home, it does not mean that we stop moving. In fact, the contrary is true.

To know more about services offered by T-Squared, visit https://tsquaredvancouverpersonaltraining.com.

Stay safe, and stay healthy!