While exercise — generally 30–45 min- utes of cardiovascular exercise 4–5 times a week — is recommended, Dr. Lambert cautions to “start where you’re at.” Those who are unaccustomed to exercising can begin with walking, stretching and in- creasing their level of activity over time. Cardiovascular exercise is activity that uses multiple muscle groups and raises the heart rate for a sustained period — it’s the increase in circulation that benefits the immune system. Swimming, hiking, jogging and bicycling are examples. Ac- cording to Dr. Lambert, beginning to ex- ercise may be the key for most people to strengthen their immune systems, since many people don’t exercise at all. Exercising outside carries the added ben- efits of fresh air and sunshine and gives a psychological boost, which is important be- cause, as Dr. Lambert notes, health doesn’t exist in a vacuum but is also affected by mental and emotional health. “It’s all so interrelated. If you’re dealing with underly- ing depression, that’s going to have a huge impact on your ability to fight disease,” she says. It’s beneficial to health overall, there- fore, to pursue wholesome activities that produce happiness, and talk with a doctor or seek a therapist if experiencing depres- sion or anxiety.
Along with the suggestions to eat well, sleep well and exercise, Dr. Lambert adds that a major factor that negatively affects the immune system is a smoking habit. Because smoking compromises the immune system by increasing in- flammation, smoking cessation abso- lutely improves the body’s ability to fight infection. “It’s a hard one but such a big one,” Dr. Lambert acknowledges. Finally, Dr. Lambert addresses the re-
luctance that some people have of seeing a healthcare provider because they fear con- tracting COVID-19 during a visit. First, she emphasizes that doctors’ offices and health clinics are clean and safe environments where they take potential transmission of diseases seriously. Second, Dr. Lambert says, “I encourage people to continue pre- ventative care and routine wellness. Don’t neglect your diabetes care and heart care. If you’re not doing your routine stuff, you’re going to be more prone to get sick.” Along with routine care, Dr. Lambert advises get- ting an annual flu shot and, when available, a vaccination against COVID-19.
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