5 Ways Karate Training Defends You Against COVID-19
Exercise. Some love it, some hate it, but it’s the pillar of a healthy lifestyle. And with the threat of the virus lurking at every turn, it makes it harder to train, but it doesn’t make it impossible. When it comes to fighting COVID-19, one of your best weapons alongside social distancing and self-isolation, is a strong immune system. Everyone can soak up the benefits of training, from vulnerable individuals to the most active enthusiast.
So as you strengthen your immune system and build a healthier you, here are a few of our favorite reasons why exercise can help fight COVID-19.
If you’ve ever been winded while tackling a flight of stairs or struggle to find the energy to do household chores, this one’s for you. Exercising can increase blood flow, which acts as a telephone line, transporting cells and substances in your immune system to vital organs like your heart, brain, lungs, and muscles. This allows them each and helps them run efficiently and gives you more energy for everyday tasks.
Louisiana Health System North Oaks, lists a host of nutrients and vitamins, including vitamins A, B6, C, and E to help take your immune system to the next level and give you plenty of energy. Top suggestions are protein, which is important for healing and recovery, and Vitamin A, which helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines, and respiratory system healthy.
Exercising causes your body’s antibodies and white cells to circulate more, meaning every drop of sweat you produce and every minute you spend training helps your body to build a stronger defense against your opponent: COVID-19. The New York Times shared that being fit boosts your immune system and that even a single workout can amplify and improve our ability to fight off germs.
This is an excellent motivator for those who are considered vulnerable individuals (i.e. those at higher risk of being affected by the virus). By exercising regularly and pairing that with a healthy diet, you can prevent and manage health conditions like cardiovascular disease, diabetes, asthma, high blood pressure, and some cancers. Some wonder, is it safe to train, especially for those who are compromised or older? The answer is yes, as long as you feel safe and the martial arts gym or studio you train at follows the Center for Disease Control’s strict guidelines on cleaning and social distancing.
But don’t forget to walk before you run. The benefits of training may inspire you to hit the ground running, but too strenuous of a workout when you’re not used to it can actually do more harm than good. If you’re new to exercising or getting back into a rhythm after a long hiatus, start with 15-20 minutes of light exercising and work your way up to the recommended 150-300 minutes a week of moderate-intensity physical activity for adults and 60 minutes moderate-to-vigorous daily physical activity for those 6-17 years old.
We all know that if you’re stressed, you’re more likely to get sick because stressing out can weaken your immune system. The best medicine for stress is working out and getting those endorphins, also known as the feel-good chemicals in your brain flowing. And stressing can also lead to a lack of sleep, which can affect how long it takes you to recover from the viruses you’re exposed to. Use working out not only as a way to uplift your emotions and blow off steam, but also to beef up your immune system — and get better sleep at night.
Exercising can also help you regain a sense of control over your life, a feeling many can relate to, as COVID-19 may have you feeling like you no longer have control over your life, The American Psychological Association champions the idea that the right kind of stress can actually make the body more resilient. They found that while exercise can initially cause a spike in your body’s stress response, people tend to experience lower levels of stress hormones like cortisol and epinephrine after being active. It’s a fancy way of saying that exercise gives your body a way to practice dealing with stress, as, oftentimes the stress you feel while pushing through a challenging workout or move is the same kind of stress you would from other aspects of your life.
It’s long been proven that there’s a link between your mental health and your immune system’s health. In fact, blood pressure is one of the most important attributes that shows us the overall health of a person. And with COVID-19, having high blood pressure can make you more vulnerable to the virus’ effects than a regular, healthy person who may be affected by it. It’s been found that exercising can have a huge impact in managing Hypertension. According to a medical article, the best exercises to help get you on track are aerobics, resistance training, and concurrent training (a combination of both). On average, these types of exercises, when done regularly, have been found to reduce the systolic number or top number by 11 mm Hg and the diastolic number or bottom number, to reduce by 8 mm Hg. Which means, less shortness of breath or throbbing in the face, hands, and chest after exerting yourself.
And exploring the world of meditation and breathing exercises has also proven to be effective in calming your mind and lowering your blood pressure. Whether after a workout or when you have some downtime, do yourself a favor and take a few moments to center yourself with the help of apps like Smiling Mind, Insight Timer, and Headspace.
Another benefit is of course the most common one: weight loss. Did you notice that during the stay-at-home order, you felt a bit sluggish and maybe even packed on a few extra pounds due to rummaging through your quarantine snacks out of boredom? Do you feel less sharp? Being sedentary may be to blame. One of the most common contributors to increasing the chances of severe illness if infected by COVID-19 is obesity.
Obesity is a result of an energy imbalance: too many calories, but not as many calories being burned. And there are plenty of factors that influence our weight gain, but thanks to the virus, a big factor is an increased amount of being sedentary. Let’s face it, the majority of us have been less than active; with our longest walk being from the couch to the fridge and back. Let’s change that.
Employing a consistent work out can kickstart your metabolism, help you burn off the excess calories, and promote a healthier overall you. Research shows that being active is your best prevention against obesity, and thus the virus. It can alleviate depression and anxiety, expand your body’s total energy reservoir, and also reduce the risk of developing diseases and conditions like diabetes, stroke, osteoporosis to name a few. But of course, exercising goes hand in hand with a healthier diet. It’s hard to finish your training and not be inspired to make healthier food choices. Who wants to undo all that hard work?
Exercise and training aren’t surefire ways to ward off COVID-19 and other viruses, but they’re definitely part of the best line of defense. As you start to work out again or ramp-up your training regimen, use these tactics to bring out your strongest, and healthiest you.
Quarantine is a time of change. It’s up to you as parents to define exactly what that change means for you and your family. If your young ones have been enrolled in martial arts classes that are no longer able to meet in person, now is an important time to think about the potential effects of your kids staying at home with no outside social activities.
Keeping your kids active in their martial arts training is beneficial to their mental health during quarantine, as well as keeping their bodies active in a time of social distancing.
Benefits of Physical Movement
BOOSTING ENDORPHIN LEVELS IMPROVES FOCUS
The benefits of physical activity are good for multiple kinds of health. Social distancing and quarantine could cause a negative impact on your kids and their mental states. Exercise combats mental health issues by boosting endorphin levels and reducing stress. Studies have also shown that endorphin-rich movement improves mental focus and cognitive skills.
BOOSTING MUSCLE STRENGTH PREVENTS INJURY
Not only that, making sure your kids are active during quarantine will boost muscle strength to prevent future injury, improve cardiovascular health, and control mood swings. Keeping your kids enrolled in their martial arts training is a very important part of keeping them healthy and happy during quarantine. According to the World Health Organization, children from the ages of 5 to 17 need at least 60 minutes of movement a day, at least 3 times per week.
IMPROVES MENTAL HEALTH & INNER SELF-DISCIPLINE
Martial arts in itself is a great way to improve mental health. Martial arts can help relieve students of daily stressors and help you get focused. With training that involves philosophies centered around inner self-discipline, healthy competition, and goal setting, continuing training in quarantine is beneficial across all aspects. Plus, getting your kids focused on something other than daily news updates and the stress surrounding them takes the pressure off of parents.
MEMORY IS BETTER WHEN YOU EXERCISE
Exercising on a schedule increases brain cells and energy, as well as improving overall memory. Lifehack’s list of the benefits of exercise cites a study done by the American College of Sports Medicine. In these experiments, two groups of students were told to memorize a list of letters. One group was asked to go run, lift weights, and get physical. The other was asked to stay put. Which group do you think tested higher on the memory experiment? The group who exercised! Allowing your kids to continue training gives your kids an advantage in their future endeavors and improves overall brain function.
Why Kids Love Schedules
KIDS FEEL SENSE OF SECURITY WITH SCHEDULES
Sticking to schedules is a big part of how children cope with life. They comprehend changes easier and more successfully when they are occurring within the context of a familiar routine. Schedules build up a tolerance to normal life changes. The world is constantly changing at an unprecedented rate during COVID-19. School keeps getting pushed back, plans canceled, activities taken away, and more. For adults and children alike, these times are stressful. Kids get a sense of security from a schedule, so forming some sense of normalcy in their lives during the COVID-19 pandemic is important.
KIDS THRIVE WITH ROUTINE AND INCREASE PRODUCTIVITY
Drastic changes can take away a kid’s sense of security, so pulling them away from all hobbies and activities is a shock to their mental health that might bring new issues to light. Keeping your child in martial arts classes will help them feel closer to their schedule and weekly routine. It helps them feel part of their community and with familiar faces. Not only that, sticking with a schedule that includes exercise ultimately increases productivity.
Parents Get a Break
COVID-19 has been an adjustment for everyone, especially the working parent. Trying to juggle work, kids, and schooling is no easy task. Parents need a break. Having kids stay enrolled in weekly virtual classes allows you to keep some you-time in your schedule. You need it for your mental health just as much as your kids need martial arts classes for theirs!
USE THAT TIME TO EXERCISE
Be an example to your kids by using their virtual class time to take a break and exercise yourself. Parents who exercise regularly are good fitness role models for children and inspire them to lead healthier lives as well. Continued membership in martial arts classes could also present you with an opportunity to get involved in classes with your kids and provides an activity for the whole family to do.
BUILD YOUR IMMUNE SYSTEM
Whether you decide to get active with your kids or utilize class time as a personal mental break, don’t forget that regular exercise also builds and helps maintain your immune system. Exercise boosts your body’s level of immunoglobulins, these are proteins that bolster your immune system and help prevent future infection. When the most prevalent thought on everyone’s mind is how to stay healthy, keeping active is a great way to start. “Every sweat session you do can help strengthen your immune function for about 24 hours,” says Cedric Bryant, Ph.D.
Finding different activities to do can pose a challenge for parents, but continuing membership allows kids to stick with what they already know, martial arts! Especially during the time of COVID-19, the opportunities for physical activity are limited. Taking the time to keep up with martial arts training during quarantine relieves parents from the stress of coming up with different exercises to do.
How to Keep Them Engaged
Did you know kids are currently spending more than seven and a half hours a day in front of screens? iPads, TVs, and video games are at the forefront of entertainment for students staying at home right now. Inspiring your kids to WANT to stick with classes is the final hurdle to keeping active during the quarantine. While times like this make Stay at Home orders seem like the perfect opportunity to slack off and not do anything, it is our job to prevent this mentality in our kids.
CLASSES PROVIDE COMMUNITY
Providing kids with a chance to see each other (virtually!) and interact is a great way to let them share their techniques with one another and still feel connected to their love of martial arts. We know having kids out of school and extracurriculars takes a toll on their mood. Having an outlet for them to look forward to each week is good for the whole atmosphere of your home.