Run for your life

Many commentators have questioned the need to exercise, specifically to run during this COVID19 pandemic. The concerns are that: should you be out in public? and would you catch the virus if you run? Both are very valid.

My opinion is that, yes we should continue to workout and run if you so choose. There are ways to do these safely.

1. Respect your distances.
   • It is very easy really, if you are doing statics, stay away from crowds. Our Speaker Mr. Tan Chuan Jin has demonstrated this. (Read more).
   • When you are running, simply be aware, if you need to pass, keep a safe distance of 5- 10 meters as recommended by B Blocken et al (1) . I would put on the afterburners and kick quickly pass.
2. Run where nobody is running. The roads are empty now. I have running 3 sessions a week. At 4:30 pm, I counted fewer than 5 runners on Upper Changi Road/ Old Tampines Road/ Pasir Ris.
3. Run when nobody is running. My favourite time is between 10am – 4pm. Not a soul running on the roads or PCN.
4. Run with a mask on. This is an intense cardio workout. After 5km you will be ready for a beer or two.
5. Workout at home

Why should we continue to workout and run? Let us first look at the benefits of exercise.

Just type the “benefits of exercise” in the search bar and you get plenty of hits, most will tell you similar things as above. You will see all good things. One of the ways exercise reduces and combats risks of diseases is by improving our body’s immune system. While there are many studies that support the notion that exercise improves the body’s immune system, I will cite only this:

“The compelling link between physical activity and the body’s defense system” D.C. Niemen, L.M. Wentz in the Journal of Sport and Health Science, May 2019 (3) is a review of studies in this area conducted since 1900. The findings clearly indicates the link between exercise and improved immune system. They found:

1. Acute exercise is an immune system adjuvant that improves defense activity and metabolic health.
2. Data support a clear inverse relationship between moderate exercise training and illness risk.
3. Exercise training has an anti-inflammatory influence mediated through multiple pathways.
4. Habitual exercise improves immune regulation, delaying the onset of age-related dysfunction.

So really there is no reason to stop running or working out, just be mindful of where you are and what you do. Carry on running, working out and reap the benefits.

Incidentally, one of the benefits of exercise is that Keep you thinking, learning and maintaining sharp judgement skills, maybe people should really exercise in these times so that they maintain their cool and judgement and avoid from making up and spreading false and fake news. Too much energy and no channel for it? Run!

References:

(1) B Blocken et al http://www.urbanphysics.net/Social%20Distancing%20v20_White_Paper.pdf

(2) (i) https://medlineplus.gov/benefitsofexercise.html (ii) https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

(3) https://www.sciencedirect.com/science/article/pii/S2095254618301005