The fight against the COVID-19 pandemic is being fought in multiple fields. Healthcare representatives are pouring all of their energy and effort into healing patients and suppressing the disease. Simultaneously, companies are implementing safety measures and regulations to reduce the spread of infection, and people are trying to respect social distancing. These group actions have done a lot on a global scale, but even you as an individual can do certain things to protect yourself, even if you get infected. With that in mind, let’s see how regular exercise might reduce the risk of COVID-19 complications.

Keep your body strong and active

It is a known fact that people who have a healthy body and a strong immune system fight the illness better. It is vital to work on your physical strength and cardio to increase your immunity for a long fight against COVID-19. Working out even 15 to 20 minutes a day can make a huge difference.

Powerful antioxidant to the rescue!

Existing medical research shows the effect of an antioxidant called extracellular superoxide dismutase(EcSOD) when fighting diseases. It protects our tissue by destroying harmful free radicals. Our muscles create EcSOD, and it binds to our vital organs once it enters the circulation system.

Furthermore, research shows that lung, heart, and kidney diseases reduce the number of EcSOD antioxidants in our body. With that in mind, it is highly recommendable for all patients suffering from the mentioned diseases to find the time and do a couple of exercises to raise their level of antioxidants.

What exercises are the best to increase the level of EcSOD in our bodies?

To raise EcSOD antioxidant level in our bodies, it is crucial to do cardiovascular exercises on a daily basis. There are a plethora of options, so pick your favorite ones from the list!

Walking or running

Active walking or running is the best way to help your body build EcSOD antioxidants. For walking, do 30 minutes to one hour. If you are more for running, set your own pace so that you don’t get tired, and run as long as it feels good. Your body will tell you when to stop.

If you didn’t exercise for a while, it might take a week or two to get the hang of it. If you don’t want to leave the house, even jogging in place will do the job.


Another good cardiovascular exercise that might reduce the risk of COVID-19 complications is swimming. There is no evidence that proves you can get infected with coronavirus through the use of recreational waters.

Look for a pool in your neighborhood and go for a few laps every two days. You can even make it a daily activity if it makes you feel good; just don’t overdo yourself quickly.


Another fantastic way to help your body fight Coronavirus is to go cycling. It is the perfect exercise because there is no human touch with others, just you and your bicycle.

You can either go in the morning, prepare your lungs for the day, or give it a turn in the evening so you can sleep better.

Jumping rope

There is a myriad of cardiovascular exercises perfect for a home workout. Jumping rope is demanding, and it will really test your cardio. It does require some space, so make sure to clear everything around you so that you don’t trip.

Jumping jacks and burpees

Both jumping jacks and burpees strengthen your muscles and help build cardio. Burpees require more strength, but you can also do an advanced version of jumping jacks by adding a squat at the beginning and the end of every repetition.

Hitting the gym – yes or no?

The gym is the mecca for exercises. You have all the equipment needed and the help of a trainer. However, even though people at the gym wear masks to reduce the risk of airborne transmission, many still don’t want to test their luck.

With that in mind, individual programs are the best option; if you book a personal trainer to come to your home, you can exercise at a safe distance without getting in contact with anyone else.

Practicing indoors or outside?

Practicing both indoors and outdoors has benefits and downsides. However, if you are positive for coronavirus but with mild symptoms, practicing outside might do you good. The virus stays in the air, so it is good to breathe fresh air from time to time. If you have a front yard or a balcony, use it to work out.

Breathing exercises

Besides strengthening your body, it is also a good idea to do breathing exercises to improve your lung capacity. Here are some of the most useful exercises:

  • pursed-lip breathing: stretch out your shoulders and relax your neck. Breathe in two times on your nose for two counts. Then, put your lips in a position as if you are going to whistle, and slowly exhale for the count of four. Repeat four to five times per day.
  • diaphragmatic breathing exercise: lay on your back, bend your knees slightly, and position your hands on your chest and below the rib cage. Inhale through the nose so that your stomach starts to rise, and slowly exhale using the pursed-lip technique. Do the exercise between 5 to 10 minutes, once when you wake up, after lunch, and before going to sleep.
  • coherent breathing: this exercise requires you to sit in a still, comfortable position for 5 minutes while inhaling and exhaling to the count of five. Do not rush the exercise.

Regular exercise might reduce risk of COVID-19 complications – do them for your benefit!

As you can see, regular exercise might reduce the risk of COVID-19 complications, and it will only take 30 minutes per day. Use the approach that suits you the most, create the exercise program, and stick to it. You will notice the improvement in just a few weeks of working out. Stay strong and keep yourself safe from coronavirus; no one will do that for you! Good luck!



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