It's almost been one year that our lives have been turned upside down with COVID-19.
The awful disease that has torn apart the world, our country, our city and our day-to-day activites. We have all been effected, and I'm so sorry to those who have lost loved ones, lost jobs, lost businesses, and lost the ability to do the things you really enjoy doing. As we see COVID-19 numbers decreasing and more and more people getting the vaccine, let's reflect on the last year and how we will move forward in this new norm. How can we take this negative and move it to a positive?
The negative is obvious - 2020 was havoc on our social life and economy, with many people out of jobs, businesses having to rethink how or if they operate, medical professionals overworked, loved ones ill and not able to see families, and masks and social distancing everywhere. The unknown and anxiety one faces when told "you have been exposed," "you need to quarantine," "your test was positive" is overwhelming. Then, add in the lingering effects COVID-19 has on your system and regaining normalcy in our upside down world. Seventy-six percent of COVID-19 patients reported they were still experiencing at least one symptom six months after recovering from the virus. Lingering symptoms include fatigue and muscle weakness, sleeping difficulties, anxiety, depression, decrease mental alertness and ability to concentrate, and decreased oxygen levels with normal activity.
So now to the positive. It is a new year, and new things are coming. We are moving to better understanding of the disease and better understanding how to operate society in the new normal. We are being forced to make some changes to our habits that may in the long run be an improvement to overall health. Exercise is very important for everyone - no matter what age or current fitness level you are at.
We used to think at least three to five days a week - up to 60 minutes of exercise each day, cardio on some, strength training on others - was needed. Well, it's good to know you don't need the full hour. Small increments of exercise a couple times a day can be very beneficial and fit into your daily routine. Movement for your mental health is important, so finding something or somewhere to exercise that you enjoy is beneficial. Being able to track your oxygen levels can also help in determining you are doing the correct things and the right intensity of exercise. Performing correct breathing techniques with exercise can also help re-energize the body. Posture and balance exercises can help with the fatigue and muscle weakness experienced during and after the virus is gone. This also helps with other injuries that can occur as a side-effect from the virus.
So here is my advice for the new year and the new normal: Please keep moving; variety is the key; moderation is important; social interaction within reason is critical; work-out safe and smart; masks are OK to work out in just at a lower intensity, which may be just what we need anyway; eat healthy and clean; obtain professional assistance to make sure you are doing the correct things; and don't rush.
Dr. Avindra Nath, MD, FAAN, chief of the section of infections of the nervous system at the National Institute of Neurological Disorders and Stroke in Bethesda, Maryland, said: "Improvements may be gradual, but it doesn't stop. Connect with your primary care physicians and specialists to make sure your health is good and you are doing the right things. Recovery may take a year or better, but we expect many will get better."
I agree with Nath: we will get better. 2021 will be the building year, and then maybe 2022 will be our healthiest year yet. So be safe, get out and move, and think healthy thoughts within moderation. Put on a smile (even if we can't see it through your mask) and enjoy 2021.
Kay Benward is an exercise specialist and supervisor at the Sam B. Cook Healthplex Fitness Center. She has been with Capital Region Medical Center for 29 years and inspired many people to lead healthy lives through exercise. She continues to teach classes and enjoys training the mature adult for balance, posture and functional strength, as well as educating her clients, staff and community on exercise as medicine.