How to Reduce Your Chance of Dying from Covid-19
Two recent studies came out that I think every Adult over 50 should know about. Read on for a brief review of these two journal articles + 5 Simple Ways to INCREASE your physical activity level to REDUCE your chance of death and disability from Covid-19.
First off, a September 2022 American Journal of Physical Medicine and Rehab (Physical Activity and Physical Activity Participation Barriers Among Adults 50 Years and Older During the COVID-19 Pandemic - PubMed (nih.gov)) looked at the impact the Covid-19 pandemic has had on exercise and physical activity levels in Adults over 50 years old in the United States. Now let me preface this with the fact that even prior to 2020, 60-80% of Older Adults were ALREADY not meeting the recommended levels of weekly physical activity that have been established to achieve improved health outcomes. (To remind you, this includes at least 150-300 Minutes per week of Moderately to Vigorously Intense Physical Activity + 2-3 Days per Week of Strength Training.) This study found that since the pandemic began, 43% of adults over 50 surveyed in this population report a FURTHER REDUCTION in their overall physical activity. Not surprisingly, common barriers cited included anxiety, difficulty accessing places to workout and difficulty committing to exercise. Further, individuals with heart or lung disease or a history of falling had further odds of reduced physical activity (and these are the folks that arguably need it the most!)
Secondly, and here's where this gets even more mind-blowing, the CDC released a systematic review of 25 studies that examined the impact of physical activity and Covid-19 outcomes (Brief Summary of Findings on the Association Between Physical Inactivity and Severe COVID-19 Outcomes (cdc.gov)). Not surprisingly, the data OVERWHELMINGLY indicates that reduced physical activity is associated with increased risk of hospitalization and death from Covid-19. Given the association between reduced activity and cardiovascular disease, obesity and diabetes, and the link between these diseases and worse outcomes in Covid-19, this, of course, makes total sense.
So, as we enter the FOURTH year of this never-ending pandemic, it is GLARINGLY CLEAR (to me, at least), that it is even MORE IMPORTANT, to help people find a way to make exercise a part of their everyday lives, ESPECIALLY when they have barriers to access and/or physical impairments or health conditions that impact their ability to do so. Healthy Aging Physical Therapy can be your partner in health and wellness and can help you INCREASE your Exercise and Physical Activity. If you find yourself limited by pain, fear, falls or physical limitations, we WANT to help you find ways to move better and move more. Whether you join us for a group class or prefer 1:1 Therapy or Wellness, give us a call, text or email and we'll find a way to help.
In the meantime, here are 5 Simple Ways to Improve your Daily Activity to REDUCE your risk of hospitalization and death from Covid-19:
1) Increase your Daily Step Count.
It doesn’t matter if you take 10 steps a day or 10,000, adding to your daily step count is a simple and effective way to increase your overall physical activity. If you spend most of your time at home, try to add an extra lap around your house each time you walk to the bathroom. If you go out and about each day, park a little further from your destination or walk an extra lap or two around the store. If you’re already pretty active, try using a step counter or Apple watch and increase your Step Goal by 500-1000 steps each month for some extra motivation.
2) Build in some Exercise Snacks.
‘Exercise Snacks’ are just what they sound like - quick 1–2 minute exercises you can ‘snack on’ throughout the day. Pick simple, but effective exercises like sit to stands, counter pushups, marching in place as fast as you can or standing on one leg to work on your balance and try to do these a few times a day. It can be helpful to ‘habit stack’ by doing them before or after another ‘habit’ you already do daily, like making your coffee, washing your hands or feeding a pet. Make a mental note that each time you do that ‘habit,’ you also have to do 10 sit to stands (or other ‘exercise snack’ of your choosing).
3) Try an Online Class or You-Tube Video
With Covid-19 came a big growth of Online Fitness programs. Healthy Aging offers Strong Bones, Strong Life and Back School virtually (Read more or sign up here!) or you can simply jump on You Tube and try one of the many free programs out there designed for Older Adults. Some of my favorites include Silver Sneakers, HasFit and Yoga with Adriene.
If you need work on your balance, you can even join me for an Otago Workout. The Otago Program is an evidenced-based balance program that has been shown to reduce risk of falls by 30-40% when performed regularly. You can try it with me here.
4) Consult with a Professional.
There’s no shame in needing a little help. Even I see a trainer twice a week! Whether you’re starting from scratch or already active and just want some guidance on the best exercises for you, Physical Therapists or other Rehab Professionals are here to help. We can help you develop a safe and effective exercise program that not only improves your overall health and wellness but addresses specific problems like shortness of breath or fatigue, weakness or pain or balance and instability that may be impacting your function or your ability to exercise regularly.
5) Don’t get overwhelmed by the big picture. Just take it one step (or stair) at a time.
Take a moment to think about a giant set of stairs. The idea of climbing the whole thing may be daunting, but how would it feel just to think about climbing one step? Try to think of increasing your physical activity in the same way. If it’s overwhelming to think about trying to meet the ‘recommended weekly amount of exercise,’ just think about what you can do, today, to take one small step in that direction. Each day you take a small step, you’re further up that flight of stairs, and closer to those guidelines. Even if you never hit ‘150 minutes’ there is plenty of evidence that even increasing your weekly physical activity a little can make a big difference in your health. So even if that ‘staircase’ feels too big, just focus on the first step. Consistency over time creates change and progress, no matter the speed, will still take you in the right direction.
Who are we and where do we go?
Healthy Aging Physical Therapy provides Physical and Occupational Therapy in the comfort of your own home (“Outpatient at Home”). We accept Medicare B, Blue Cross Blue Shield and most Medicare Advantage Plans and provide care in the following communities: Concord, Arlington, Belmont, Lexington, Winchester, Woburn, Stoneham, Melrose, Medford, Malden, Wakefield, Lynnfield, North Reading, Reading, Middleton & Peabody, Massachusetts.
