The 2020 holiday season is going to be exceptionally challenging in light of COVID-19. Travel will (should) be limited, and many communities are already seeing spikes in COVID-19 cases. In addition to wearing masks, physical distancing (>1 m), and regular/frequent hand-washing and disinfection, we can get ourselves healthier before the holiday season to minimize the spread of the virus.
There is no better time than today to start an exercise program. I am finally starting to hear the medical community (some, at least) emphasize the role of obesity in the risk of COVID-19 infection and complications. While many use COVID-19 as an excuse for inactivity and weight gain, the holidays present a real challenge to our exercise and dietary habits.
Exercise (moderate and regular exercise and physical activity) is known to boost the immune system to reduce the risk of upper respiratory tract infection (Google “Neiman’s J”), as well as many—I would contend all—diseases. It really doesn’t take a lot. In fact, excessive exercise can actually increase the risk of upper respiratory tract infection.
As the year begins to wind down, albeit like a whirlwind, it is easy to let things go until the new year. Perhaps, you are already preparing the “New Year Resolutions”. Instead, begin a program of regular physical activity today. It doesn’t take much. Take the dog for an extra walk. Dust off the home-gym equipment and start a planned program of progressive overload. If you have a gym membership, use it (and hopefully your state has not instituted excessive and unfounded restrictions on gym operations). The key is to start moving more today—and to move more tomorrow.
Focus on your diet, now, before the holidays. I am not talking trendy fad dieting. I am referring to the diet you consume on a regular basis. The caloric intake is likely to be all over the place during the holidays and the risk of stress-eating and unplanned eating will be high. You must have a plan for the holidays. Enjoy the seasonal meals. Just do so wisely. Plan your meals and limit the poor food choices. Cycle hypercaloric days with hypocaloric days (I refer to this a preemptive weight loss).
The choices you make over the coming weeks will affect the health of us all. Set a goal of getting healthier before the New Year. Protect yourself and others by wearing a facemask (whether you think it necessary or not), wash and disinfect your hands, be respectful of people at high risk (the elderly and persons with suppressed immune systems), and take care of your own health. Get healthier by being more physically active, eating a healthy (hypocaloric or eucaloric) diet, and by losing (rather than gaining) excess body fat over the holidays. It is about long-term health as much as the current virus.
We can celebrate, if we are smart. Smart is being healthy—controlling the health risks we can control.
Be your best today; be better tomorrow.
Carpe momento!