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Exercising for about 22 minutes a day can reduce the risk of serious COVID or death, research shows

Here’s another reason to get back into a regular exercise routine if you’ve included 15 quarantine.

An observational study of nearly 50,000 adults found that those who responded to 150 minutes of recommended moderate physical activity per week had a lower risk of hospitalization or death from COVID-19 than those who had less exercise almost without sweating.

Kaiser Permanente research is published in British Journal of Sports Medicine Tuesday relied on an anonymous record of 48,440 adult Californians who used the Kaiser healthcare system in the two years prior to the 2020 pandemic. And what’s worth noting about Kaiser’s data is that it asked for Patients have included their exercise routines as an important marker since 2009, so researchers were able to categorize men and women according to their self-reported physical activity. The least active group reported exercising for 10 minutes or less a week, and the most active group reported exercising. United States Department of Health and Human Services’ 150 minutes or more of moderate intensity aerobic activity is recommended per week.

The researchers analyzed the data to see if there was a correlation between the number of people exercising regularly and whether they were diagnosed with COVID-19 last year, as well as the severity of the disease. disability. And they found that adults who were regularly inactive, exercising less than 10 minutes a week, had a higher risk of hospitalization, intensive care admission (ICU), and death from COVID-19. those who always adhere to instructions for physical activity. . Specifically, the least active group was hospitalized at almost double the rate of the most active group. And the least active group was about 2.5 times more likely to die from COVID-19 than the most active group.

“Consistent adherence to guidelines for physical activity is strongly associated with a reduced risk of serious COVID-19 outcomes in infected adults.”

Even patients who didn’t hit the 150-minute mark per week (exercising 11 to 149 minutes a week) were better than those who almost never did, even though their results still didn’t. better. Active adults for 150 minutes or more of physical activity each week.

The researchers also looked at the subject’s underlying health conditions and risk factors, such as their age, weight, and whether they smoke or not. And they found that, in addition to old age and a history of organ transplantation, inactivity was the strongest risk factor for a severe COVID-19 outcome among nearly 50,000 patients.

Some of the study’s notes include the fact that patients self-report their fitness level, as well as how vigorous their fitness level is. And as an observational study, this doesn’t prove that those who exercised less had worse COVID-19 than those who exercised more. But it found a correlation between regular exercise and better health outcomes, which has also been observed for many chronic diseases, including those like diabetes and cardiovascular disease. serious involvement of COVID-19. For example, having 30 minutes of moderate intensity physical activity a day, like cycling, can reduce your risk of dying from cancer by 31%. according to a study published in the journal JAMA Oncology last summer.

The researchers conclude in the new Kaiser study, recommending that public health agencies prioritize efforts to promote physical activity as pandemics continue.

But the researchers also admit that staying active has become even more difficult during a pandemic than before, as people have been urged to stay at home over the past year, and many dormitories. Education and health care centers were forced to close to slow the spread of the corona virus. In fact, more than two of the five adults surveyed (42%) revealed that they had gained more weight than expected in the past 12 months, weighing 29 pounds on average, according to a recent survey by the American Psychological Association (APA) of more than 3,000 people. And 1/10 said they have gained more than 50 pounds.

Read more: ‘The Covid 15?’ What if – this is the amount of weight the average person actually gained during a pandemic

Related: The gymnastics lobby for Washington aid, saying they are ‘part of our health and fitness infrastructure’

According to the American Heart Association, in the pre-pandemic, sedentary jobs that caused workers to sit at desks or bend over computers have increased by 83% since 1950, according to the American Heart Association. . Johns Hopkins reports that physically active jobs now make up less than 20% of the US workforce, down from about half of jobs in 1960. The average office worker spends coming. 15 hours a day sit down.

So, two and a half hours of moderate intensity aerobic exercise per week, such as brisk walking or brisk dancing, sounds difficult. But it can do it.

It can help divide 150 minutes into smaller chunks; This occurs in less than 22 minutes per day or 30 minutes for five days, which can be further subdivided into 10-minute sessions a few times a day. What’s more, health officials note that any physical activity is better than none, so it’s a good idea to start small and work your way up. Start with a brisk walk, 10 minutes, five times a week, possibly at lunch break or after dinner, which adds up to 50 minutes of activity weekly. Once it becomes a regular habit, you can extend your walking time until you reach 150 minutes per week. And additional physical activity can have the added benefit of being boost your mental health if the past year has left you feeling exhausted.

Or you can park your car further away while you’re running errands, or get off the bus or subway one stop earlier than usual to squeeze some extra steps. We have more tips on exercise and finding healthier and eating ways manage your weight here.



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