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  • Writer's pictureMarcus Kowal

The best defense for COVID-19

There has been a lot of discussion among experts on the topic of how to best battle the Coronavirus. We know social distancing, washing our hands and using face protections help to lower the chances of getting the virus.

We also know that the elderly are in the risk zone and we should do our very best to keep them safe from contracting the virus. However, we also see younger victims. Individuals as young as in their 20s and 30s who are also in the risk zone and it’s because of their physical health. I wrote this post to give you more knowledge on both COVID and the importance of physical exercise and health.

What exactly is COVID-19?

COVID stands for COrona VIrus Disease. The 19 is for the year it was discovered (2019). We still obviously don’t know very much about it, since it is such a new virus and information has changed many times over the last few months. However this is what we do know: It is a virus that spreads from person to person. Symptoms of the disease vary from no symptoms to severe illness and death.

Although age does play a role in the virus’ effect, underlying diseases seem to play a larger role, according to the World Health Organisation (W.H.O)

At-risk individuals

  • Smokers

  • Diabetes

  • Obesity

  • Heart disease

There are other factors, such as blood type and genetics that we can not do anything about but let's focus on the things we are in control of.

So how do you build a defense for a virus that attacks your lungs and heart? By training them. By preparing them and making them as strong as possible. And how do you best train your heart and lungs? You guessed it: by working them out through cardiovascular training. The stronger your heart and lungs are, the better prepared they will be to take on a virus that has now killed 971,000 people, over 200,000 of them in the U.S. alone.

What’s so amazing with the physical activity is that you are not just able to take on a virus such as COVID-19 better but you can also add the following to the list.

Diseases preventable by exercise:

  • Heart disease and stroke

  • High blood pressure

  • Non-insulin-dependent diabetes

  • Obesity

  • Osteoporosis

  • Self esteem and stress management

  • Stress

The list goes on and on but you get the idea. I’m not a doctor or a scientist and I know that I’m oversimplifying it and there’s a lot more complications with the virus and still, very much unknown variables. Yet, being physically healthy will help in the battle against COVID-19 and although change won’t happen overnight, it’s never too late to start.

Another indirect factor caused by COVID is the social isolation and lockdowns, which is having a huge effect on mental health. Domestic violence, depression, anxiety and suicides are just some of the areas where the numbers are increasing enormously. Proven solutions to help battle all of the above? You guessed it: physical exercise.

Get going, get moving and fight back against COVID-19 and all other obesity-related diseases!


I want to make something very clear: Just because you are healthy and train doesn’t give you the right to risk others who might not be in as good a shape as you are. Yes, chances are that COVID won’t have much more than a flu-like effect on you but that doesn’t allow you to risk someone else’s life or even stress them out about getting the virus. Even if you don’t feel the pandemic is “a big deal”, please know that others are deathly afraid of it, due to their compromised immune system. Be a good human and follow the guidelines to minimise the spread of the Coronavirus.

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