Fitness Goals: maximizing results

What if we have not exercised regularly? Will restarting an exercise routine be good or bad? Limited data, also obtained from mice, suggests that moderate exercise for 20 to 30 minutes a day after being infected with the influenza virus improves the chances of surviving. In fact, 82 percent of the mice who exercised 20-30 minutes a day during the incubation period, or the time between getting infected with flu and showing symptoms, survived. In contrast, only 43 percent of the sedentary mice and 30 percent of the mice who performed strenuous exercise — or 2.5 hours of exercise a day — survived.

Therefore, at least in laboratory mice, mild to moderate exercise may also be protective after we get infected with the flu virus, whereas a little exercise is good while no exercise — or even too much exercise — is bad.

For those who are "committed exercisers," how much exercise is probably too much during a flu pandemic? It is clear that both too much exercise and exercising while sick increases the risk of medical complications and dying.

We conducted studies on both collegiate football players and cross-country runners, which showed a decrease in secretory immunoglobulin A, or "sIgA" when athletes competed and trained hard. SIgA is an antibody protein used by the immune system to neutralize pathogens, including viruses.

SIgA is also closely associated with upper respiratory tract infections (URTI). When sIgA levels go down, URTI's usually go up. We saw this relationship in football players, whereas the players showed the most URTI symptoms when their sIgA levels were lowest. This indirectly suggests that over-exercise without adequate recovery may make our body more vulnerable to attack, especially by respiratory viruses. So, when it comes to immunity, our studies show that more exercise is not necessarily better.

How Much Exercise May Be Just Right?

Here are some guidelines based on just the right amount — for most people.

• Do perform mild to moderate exercise (20-45 minutes), up to three times per week.

• Strive to maintain (not gain) strength or fitness during the quarantine period.

• Do avoid physical contact during exercise, such as playing team sports, that is likely to expose you to mucosal fluids or hand-to-face contact.

• If you use a gym, find one that is adequately ventilated and exercise away from others to avoid droplets.

• Remain engaged with teammates through social media, rather than social gatherings or contact.

• Eat and sleep well to boost your immune system.

• Remain optimistic that this too shall pass.

How Much Exercise May Be Too Risky?

Here are some things not to do:

• Do not exercise past exhaustion, which increases the risk of infection. An example would include marathon running, which increases the risk of illness from 2.2 percent to 13 percent after the race.

• Do not exercise if you have any flu-like symptoms.

• Do not exercise more than five days a week.

• Do not exercise in crowded, enclosed spaces.

• Do not share drinks or eating utensils.

Do I Need Supplements or Protein powder

Here are some things not to do:

• Do not run out and purchase expensive protein powders and supplements

• Do assess your food or nutrients you have already available

• Do take a multivitamin

• Do eat nutrient dense foods

• Do check if you are not eating enough protein in your normal diet and add protein powder to add to your current diet.

Do not overdrink fluids, especially when sick, to try and "flush out" the toxins or prevent dehydration. It is not true that you can "flush out" toxins.

The J-shaped ("just right") curve suggests that exercise, like most things, is best in moderation. Stay safe out there and be creative — our game is not over, just temporarily suspended.

#fitnessmotivation #justmove #fitmoms