3 minute read
An active defence
Diabetes WA educator MARIAN BRENNAN explains why exercise can not only make us feel better – but can also help us ward off viruses such as COVID.
Many in our diabetes community are worried about contracting COVID, given reports from overseas suggesting they are more likely to experience severe illness. Others have been concerned about how the illness might interfere with their already complex diabetes management. When we feel much is out of our control, it is important to focus on things that we can do to reduce our risk. One small but significant step is to increase our levels of physical activity. Physical activity has many wonderful benefits. We know exercise can reduce our risk of developing heart attack, stroke, some cancers and the longterm effects of diabetes. It can improve bone and muscle health, mental well-being, and maintain and improve blood glucose levels. But did you know physical activity can also improve our immunity? Researchers have been looking into the effect of physical activity on our immune system since the early 1990s, but there has been a surge in research over the past decade. We now know that engaging in regular physical activity is associated with a 31% lower risk of contracting infectious diseases, including COVID. Although having diabetes doesn’t mean you’re more likely to get COVID, it does mean you’re at greater risk of experiencing more severe symptoms. The good news is regular physical activity is also linked with a 37% lower risk of severe symptoms and COVIDrelated deaths.
Advertisement
Why does exercise lower the risk of severe COVID?
Well, we know that physical activity stimulates immune cells in the blood and tissues which enhances our immune response. Physical activity also reduces inflammation in our blood vessels which can decrease your risk of severe COVID symptoms (as well as diabetes-related complications). As we get older, our immune system becomes less robust. Incredibly, physical activity slows down these effects of ageing, meaning we can have a stronger immune system for longer!
There are also some early signs that exercise may improve the effectiveness of some vaccines, including the influenza and pneumococcal vaccines which are recommended annually for those living with diabetes. Studies looking at influenza vaccines found a significant increase in antibody levels after vaccination in those who were physically active. Some experts believe the same may be true for COVID vaccines, but more research is required to confirm this.
How much physical activity are we talking here?
Consistently participating in at least 150 minutes of moderate intensity physical activity per week will put you in the best position to maximise your immune system. Moderate intensity activity is the type of activity that makes your heart rate and breathing increase to a point where you might find it tricky to hold an uninterrupted conversation. Some research suggest that taking part in 150 minutes per week of moderate intensity physical activity in the weeks before taking a vaccine can actually increase its efficacy.
Can too much physical activity compromise our immune system?
There is some research to suggest that very high exercise loads can actually increase the risk of infections. But this may be more applicable to athletes with heavy training loads and the added stress of competition, travel, lack of sleep, large crowds (and greater exposure to infection), and special dietary needs. Moderate to vigorous physical activity between 60–600 minutes per week has not been shown to increase the risk of infection.
Many people find that having a plan and being prepared can reduce the stress and worry associated with COVID. Now is a great time to start thinking about how you might be able to fit in a bit more physical activity in your day so that you can maximise its protective qualities. Find out more about our workshops at: www.diabeteswa.com.au/manage-
