BEIJING, June 3 (Xinhua) — During the quarantine of recent months, many people may have been caught up in a state of life where they wore a dirty dress, thought nothing in their heads, indulge in caffeine and junk food… How does segregated life affect our bodies? What can we do to mitigate these effects?
Professor of Medicine, University of Ottawa, Senior Scientist, East Ottawa Children’s Hospital Institute
A few months at home is not a long time compared to a lifetime. If you’re a sedentary person, even if you’re training for 5km a day for a few months, and you’ve got to get back to your previous habits, that months of training won’t significantly reduce your chances of getting sick in the future. These probabilities all depend on the bottom line of your life and your tendency to encounter a particular problem.
So, will the closure of the city have a serious impact on chronic diseases? Maybe not. But the current state of affairs is heading in the wrong direction. The chronic disease process associated with sedentary habits did accelerate slightly. Some bad habits may be more affected than viruses, such as staying up late, reducing physical activity, staring at electronic screens for long periods of time, and so on.
Some people will see this period as an opportunity to transform their lives because they have time. But from the overall population point of view, there are literatures that question the balance between epidemic prevention and control and health advocacy. While we are careful to avoid the spread of the virus, are we causing a decline in the overall health of the population? In addition to the side effects of prolonged indoor stays, alcohol sales in Canada also increased by 30 to 40 per cent, leading to an increase in domestic violence and many other negative outcomes.
Senior Research Fellow and Professor of Health Sciences, Sweeburn University, study focuses on the negative health effects of lack of physical activity and sedentary activity
Diet and exercise are two of the biggest concerns here. In the worst case, I’m sitting most of the time awake. This is not uncommon. It’s stuffed with junk food, busy with work and family matters, putting all your body around on electronic devices… Sometimes we just get too busy to go out for sports.
For individuals, staying healthy means exercising regularly and eating a high-quality diet. If you sit too long and move too little, it will have a negative impact on metabolic health. Sugar and refined carbohydrates, especially those that are made of ready-to-eat foods, move too quickly from the digestive tract into the bloodstream. Sugary drinks, carbon-water drinks and fruit juices are some of the biggest culprits, and drinking them is completely unnecessary and should be unavoidable.
Eating sugary drinks and refined foods can lead to excessive energy intake, resulting in a surge in blood sugar and an increase in the demand for insulin secreted by the pancreas. This affects the body’s level syllacity of systemic inflammation and has long-term effects on most body organs, including arteries, heart, liver, kidneys and the brain.
In addition, we know that if we maintain poor diet quality for years, coupled with weight gain and lack of exercise, the end of the pancreas will not be able to control blood sugar levels. Coupled with reduced muscle size and reduced efficiency and inability to metabolize blood sugar as a “fuel”, the risk of type 2 diabetes and heart disease increases significantly.
So how can we improve our health? It’s not easy to do these things, but it’s obvious how to do them. Simply put, we should sit and move less and follow a healthy diet. We should eat as much complex carbon water as possible to maintain natural form, so as to better manage metabolic health and avoid these diseases after age.
On how to stay healthy during outbreak blockade and isolation, I give five recommendations from a behavioral and biological perspective: 1) sit less and move more, 2) take at least 30 minutes of recreational activity or exercise per day (the length of the day can be accumulated in batches); 3) avoid sugary and refined diets, 4) form a plant-based, Mediterranean-style diet, and 5) foods are as diverse and colorful as possible.
In this unprecedented period, we must realize that physical and mental health is not just about us individuals, it is also important for broader public health. We must be as kind to ourselves as possible and make careful decisions about our health. We must also be as socially responsible as possible, help others to be happy, and be good to others. We should not only try to take good care of ourselves, but also pay more attention to others, so that others also for their own more care.
Distinguished Professor of Kinetics, Developer and Lecturer of the Sports Prescription Online Diploma Program
If you don’t develop healthy habits, it makes no difference, indoors or outdoors. If your habits are no longer healthy, sealing the city may accelerate these tendencies because you’re stuck at home with nothing to do. Even if your previous lifestyle is healthy, this period can change a lot. You will watch TV for long periods of time, move too little, eat too much, drink more alcohol, you may also watch a lot of news, resulting in depression. It’s a really tough time for people. But as long as you follow the CDC’s health advice and pay more attention to your health and safety, it’s a good time to increase your exercise. If you can develop the right mindset, the situation allows you to go out, and the weather is right, you can move more and avoid being indoors all the time.
Professor of Health Services Research, Management and Policy, University of Florida
There is ample evidence that long-term sitting is associated with a variety of health risks, not just obesity. In fact, even if weight is maintained at a healthy level, lack of exercise increases the risk of diabetes and cardiovascular disease. So if you want to find out what happens to our bodies during the closure, first look at what we’ve done during this period. If we stay at home for months and don’t exercise, we are more likely to gain weight, weaken heart and lung function, and lose muscle mass. These changes don’t necessarily happen, but everyone should try to find time to exercise and come up with creative ways. Now that the gym is closed, you might as well do some push-ups, rope jumps and other exercises at home. These may not be the way you’re used to exercise, but they’re also helpful until everything gets back to normal.
Professor of Physical Activity and Health, Norwegian Institute of Sport, on the effects of physical activity and sedentary behaviour on the prevention of non-communicable diseases
While some creative sports methods have appeared on social networking sites, such as running a “marathon” in an apartment or backyard, for most people stayindoor are associated with less physical activity. According to the Business Sports Tracker, the number of daily steps in March 2020 was 7 to 38 per cent lower than in the same week in March 2019. While the data must be interpreted carefully and not magnified to the general population, it suggests that people’s levels of physical activity have indeed declined as a result of social isolation.
WHO and health agencies in many countries recommend that adults take a cumulative 150 to 300 minutes of moderate-intensity physical activity (e.g. walking). If these recommendations are followed, they will be effective both in the short and long term. In the short term, physical activity can lower blood pressure, improve the body’s ability to metabolize glucose and fat, and reduce stress and improve mood. These effects usually last 24 to 48 hours after exercise. If you stay indoors for a long time, it will have the opposite effect, such as decreased metabolic capacity, increased stress, increased blood pressure, and so on.
Long-term effects of physical activity include reduced early death rates and reduced risk of cardiovascular disease, type 2 diabetes and multiple cancers. Regular physical activity can also improve mental health, reduce the risk of falls and improve bone health. The last two points are particularly important for older persons.
The future impact of the city on public health is difficult to predict. But it is conceivable that the health of those who lack exercise during this period may be more negatively affected. Most countries are gradually lifting the ban, providing politicians with a special opportunity to influence public health, such as building safe infrastructure such as bike lanes and trails, deprecing motor vehicles, and so on. If adopted, it would bring many short- and long-term benefits to individuals, societies and climate.
Associate Professor of Kinetics, McMaster University, Canada
The outbreak will increase psychological stress, and even people who have not previously been diagnosed with mental illness are likely to experience rapid deterioration in mental health. In every year before, one in five people had a mental illness. This year, the proportion will be much higher.
My team found that stress levels lasting six weeks can lead to symptoms of depression. We’ve already passed this point in this outbreak, and stress-induced mental illness is likely to proliferate, and it will only get worse as the outbreak continues and the end of the season goes on.
One of the most effective interventions to prevent stress-induced mental illness is exercise. However, social isolation creates a particular barrier to sports, such as the closure of gyms and recreational facilities, the closure of public parks and trails.
While day-care centers and schools are closed, parents are also having to take care of their children during working hours, making it harder to ensure adequate exercise.
Three 30 minutes of aerobic exercise three times a week can improve mood, reduce psychological stress, and improve symptoms of depression and anxiety. But even under normal circumstances, it is difficult for most people to achieve the recommended amount of exercise.
Professor of Epidemiology Studies, University of Washington
It all depends. In some areas, people can get out of their homes, exercise and other necessary activities. For these people, their health not only can be maintained, but even has the opportunity to further strengthen. But even if you can’t go out, you can exercise at home and keep fit. There are many fitness videos, podcasts and classes online, many of which are still free. You can also climb stairs at home or in an apartment building, or use your self-redoing for some strength training (e.g. squats, arrow squats, push-ups, etc.).
One of the big risks of staying at home is that you can sit in front of your computer, tablet or mobile phone for long periods of time, which can lead to physical pain or even injury. To avoid these problems, it’s best to get up and move around at least once an hour.
In addition, long-term stay indoors may also be due to lack of sunlight in the body due to vitamin D deficiency. Most people only need to take a multivitamin to keep their body’s vitamin D healthy.
Jill L. N. Barnes (Jill N. Barnes)
Assistant Professor of Kinetics, University of Wisconsin-Madison
After a few months in a row, many people experience a lack of exercise, which can lead to reduced muscle mass and strength, decreased physical fitness, and reduced cardioandandandandoanda. Many people are unable to go out to work, go to school, do chores, or socialize, with too little time, too much time staring at a computer screen, and sitting longer than usual. If it lasts only a few days, there will be no significant change in the appearance and feel of the body. But this model has been going on for months, and these changes are not to be underestimated.
There was a correlation between the increased duration of sedentary activity and the increased risk of cardiopulmonary metabolic disease. Even if someone exercises regularly (the current recommended amount is at least 150 minutes of moderate-intensity aerobic exercise per week), it doesn’t necessarily counteract the negative effects of sitting. Fortunately, there is evidence that these effects can be minimized by just getting up and walking. Studies have shown that low-intensity activities such as slow walking can be avoided if low-intensity activities (such as slow walking) are inserted during long sitting hours, avoiding a decline in cardiovascular and metabolic function, as well as vascular health levels. This means that for every hour people sit, they should be active for 5 to 10 minutes. You can just clean up, do some housework, climb a few flights of stairs, or dance for a while. Each of these activities is short, but the effect can accumulate within a day. In addition, if possible and safe, walking in nature several times a week can also help the body and mood a lot, minimizing the effects of sedentary ness.