The importance of being active and fit during Covid-19 - a doc's prescription!

Derry doctor, Nicola Herron, who works in Altnagelvin's Covid-19 assessment centre has stressed the importance of staying fit and its many benefits while in lockdown, offering guidance on how to stay healthy and active while still respecting and adhering to social distancing measures.

In the following interview, Dr Herron claims exercise and maintaining a health weight can reduce the risks associated with coronavirus and gives a few helpful pointers on how you can help improve your health and potentially emerge from this pandemic fitter and healthier than ever!

The information below is a resource to help you and your family stay active and informed.

"So many things have changed in the last few months that life is barely recognisable," she said. "One thing that hasn't changed though is the importance of keeping fit and exercising regularly.

"We already know that obesity and lack of fitness increases our risk of diabetes and heart disease but this pandemic has shown us that it is also one of the top risk factors for a bad outcome if you catch Coronavirus."

What else can exercise and maintaining a healthy weight help with?

"We were becoming increasingly aware that there was a quiet pandemic long before Covid19 showed up. There were almost a million admissions to hospital last year in the UK related to obesity.

"This is a modern problem, we are genetically hard-wired to eat what is available as this has been vital for survival for thousands of years.

"In the past few decades though food which is high in calories and low in nutritional value has become plentiful and relatively affordable. Over the past 20 years our level of activity has also been steadily declining. Computers, TV’s, cars and all our modern labour saving devices have meant that if we want to burn off the calories we are eating we have to make a conscious decision to get up and move!

"Keeping fit and healthy reduces the risk of: Coronary heart disease and stroke by 35%; Type 2 diabetes by 50%; Colon cancer by 50%; Breast cancer by 20%; Early death by 30%; Osteoarthritis by over 80%; Hip fracture by over 65%; Falls (among older adults) by 30%; Depression by 30%; Dementia by 30%

"And importantly, it reduces the risks associated with coronavirus, so it's definitely worth making the decision that time needs to be set aside for exercise each day."

So how do we exercise during lock-down?

"You've probably noticed that even in the areas of the world with the stricter lock-downs there has been a certain amount of exercise allowed. This has not just been for our physical health but because our mental health also relies on us getting regular exercise, ideally out of doors.

"If getting out of doors is not possible due to shielding, bad weather or disability then indoor exercise can be just as beneficial, and safe to do.

"Happily this is where we can make technology work for us and help us to keep fit. If you were a regular gym-goer then there is a high possibility that one of the fitness instructors in your gym has started on-line classes. These may be one-to-one on a platform such as zoom, or they might be posting exercises on social media that can be accessed at any time.

"If going to the gym wasn't your thing then going onto Youtube could open up an endless array of possibilities for you.

"The other benefit of online exercise programmes is that many of them are free.

"Even if you have never exercised regularly there is definitely something out there for you. You may have been demoralised in the past, sometimes exercising in public can be difficult if you feel self conscious about your ability or shape or how everyone else seems to be better at it than you are.

"Exercising in the comfort and privacy of your own home means that you can close the curtains and throw whatever shapes you want, safe in the knowledge that no-one can see you! If you do this regularly for long enough you could come out of this pandemic in better shape and fitness than ever."

But I have a sore back/sore hip/sore knees...how can I exercise, it's just too painful?

"As you can see from the list above, carrying extra weight is one of the causes of pains of all sorts. The challenge when you are already in pain is finding an exercise that you can do, enjoy doing and can gradually build up over time.

"If you persevere you will find that over time you will become less stiff and sore. This won't happen overnight though and anyone who has ever done a HIT training session will verify that a certain amount of pain is part of the progress towards better fitness.

"The ideal exercise is one that you find enjoyable, sometimes though you might find the exercise tough to do but you get a great sense of achievement afterwards. Most marathon runners will tell you that running a marathon is not a lot of fun ( at all!) but the sense of achievement carries them through and keeps them running despite the aches and the pains.

"The fittest patients I have in their 80’s and 90’s are the ones who have kept up an active pastime. They have maintained a love of dancing, or walking, or gardening. It seems if you can keep doing these things as you get older it not only keeps you fit but it also improves your balance and reduces the risk of developing dementia."

What about exercising if I am sick?

"When you are unwell, especially if you have a high temperature then exercising is probably not to be recommended. The coronavirus causes fatigue, aches and pains as well as breathing difficulties.

"We can assume the muscle in your heart may also be inflamed if you are unwell with this or a similar infection. Generally your body will be a good guide as to whether you should be exercising much or not. I would never recommend that anyone “pushes through” a viral illness by going out for a good run.

"Fighting off a virus is hard work, allow your body to do this and then when your temperature is consistently normal, you can gradually build up your exercise regime again."

I haven't exercised for over twenty years, how do I start?

"If you are able to go outside I would recommend starting off with walking. Comfortable shoes are vital, and walk somewhere flat and depending on your underlying health be realistic about how far you will be able to walk.

"Again making this as pleasurable as possible is important. There are loads of lovely walks, some may necessitate you driving to get to them, and that's fine if it means you will be excited about going out for a walk again tomorrow.

"If you are thinking of taking up jogging, the best advice I ever got was to go slowly. Unless there’s a fire there is no need to start off with a sprint. "Running at a pace that you can continue to hold a conversation is what is recommended, that may be little faster than walking pace.

"Most people find that if they run a little, then walk a little, then run a little again that this is a more manageable way to

start. There are hundreds of apps that are helpful to advise and motivate you if you think running could be your thing. Use the

technology - make it work for us as opposed to against us in the fitness department!"

What if I get really anxious and low when I even think about exercising?

"This is common if you haven't exercised for years, are out of shape , and are feeling stiff and sore. Until we can get out and join

group exercise again then something which works on improving our mental fitness as well as our physical fitness might be just the thing.

"Yoga has had an amazing resurgence over the past 10 years. It is the combination of taking time out from the frantic pressures of daily life to the really amazing physical benefits of regular yoga practice that has made it so popular. Again it is one of those exercises that can be intimidating if you have never done it but maybe this is the ideal time to give it a go in the privacy of your sitting room.

"The only equipment you need is a yoga mat, it's not essential but does make things a lot more comfortable and easier to do. "There are lots of local yoga teachers some of whom are currently offering on-line classes. Facebook is probably the best place to find our local teachers, or by word of mouth, they are all excellent and experienced teachers and when life gets back to normal they would be delighted to see some new faces in their classes.

"If they are not able to teach online and until they are able to open their doors again you could introduce yourself to yoga using youtube.

"One of the best teachers on-line is “Yoga with Adriene” she has literally hundreds of different yoga classes which are free to use. If you have never done yoga before then go for her step by step classes where she shows you how to do the basic postures and once you have mastered them you can put them together in a yoga sequence.

"Eventually when we are safe to join a group class again you will find that you have already learnt the basics and can start

enjoying the full experience of yoga with one of our many brilliant local teachers.

"This is a challenging time for everyone. Amidst the strange new world however many people are finding they have more time to

focus on something different.

"There are huge benefits both physically and psychologically of making time for exercise, trying something new and leaving behind any of the old issues that might have been holding you back from just giving it a go.

"If we manage to emerge from this healthier than when we started then we really have achieved greatness in the face of adversity."