Tips for Boosting Your Immune System and Exercising Safely
1. Prioritize Sleep
Getting a good night's sleep will help you keep your immune system healthy. The reason: Sleep helps your T cells stick to and attack infections. With less sleep, your T cells are less "sticky" and aren't as strong in fighting off viruses.
Tip: I know quarantine means binge watching shows and movies, but try to stay off your phone and TV 1-2 hours (ideally 2+ hours) before your bedtime. I’m sure you’ve heard this before, but exposure to blue light suppresses the production of the sleep hormone melatonin more than any other type of light. Open the book you’ve been meaning to read as you prepare for bed.
2. Maintain a Healthy Diet
Try to cut down on the snacks and soda during the day. Load up on organic foods and take your vitamins. According to the Cleveland Clinic, the three most important vitamins for your immune system are Vitamin C, B6 and E.
Vitamins are not a cure for viruses but having an optimal balance of vitamins and nutrients will certainly help keep your body alert and ready to protect you the best it can.
3. Consider Your Portions
Because you are less active, you probably need less calories. Just a thought.
4. Work on Controlled Mobility and Stability
Since you probably don’t have access to all your weights and gym equipment, change up the pace. You don’t need to build strength and power all year long (that’s how injuries commonly happen in the first place).
This is the perfect time to give your neglected muscles and joints some love. Without getting too detailed, just simply change one parameter of all your workouts: PACE.
Instead of performing 10 repetitions of 3 sets, try pausing at mid range and end range for 5-30 seconds, holding good form. Then go through your exact workout BUT slowing your entire movement down by 50% (think moving in slow motion). Maintain your breathing throughout - this is a core workout in itself.
**Add in resistance bands and weights appropriately to further challenge this work out.
**The number of repetition and sets will be primarily determined by your ability to maintain good form. Your exercise stops when you lose form.
Recommendation: Start with 5-10-second holds at mid range and again at end range for 5 repetitions of 2 sets. Then go half speed for 5-10 repetitions for 2 sets.
5. Vary the Intensity of Your Workouts
Try not to overexert yourself. This is not the time to start setting personal records and running a half marathon. When your body is exhausted from working out, it’s defenses are down and you become more vulnerable to getting sick. You can still get a good workout without overexerting yourself.
6. Up Your Hygiene
This one is obvious but maintain good hygiene! Wash your hands frequently, stop leaning your face on your hand, and wipe down your keyboard, computers, phones, countertops, etc a bit more often.
7. Breathe and Meditate
The thought of “taking a breather” is more important now than ever. The 4-7-8 (4 seconds of inhale, 7 seconds holding your breath, 8 seconds exhale) breathing exercise is a popular example of one. Because the size of our lungs are not the same, I don’t necessarily use or recommend it everyone but the concept is solid. Spend time in all 3 parts of your breath and allow the exhale to be the longest phase of your breath. Keep it simple: Lie on your back and take slow meaningful breaths and try to empty your body of air. Deep breathing instinctively tells your brain that you’re safe and you can relax.
If you don’t have any previous experience with medication, it might be difficult to medicate on the spot. Perhaps stick to breathing exercises or find an app. There are great apps out there that can help guide you through this process.
Finally, I want to reiterate the fact that the most important steps to take during this time is (CDC):
++Wash your hands often
++Avoid touching your face with unclean hands
++Practice “social distancing”
Be well, stay healthy!
With Optimism,
YJ Cho
Young J. Cho, PT, DPT, CFMT
Doctor of Physical Therapy
Certified Functional Manual Therapist