
Hi Friends,
I would be remiss if I didn’t address some exercise guidelines for those of you who are suffering with Covid or have loved ones that are, or are working on staving it off. While our numbers in California are the lowest they’ve been since last April, I know many of you in India and other parts of the world are still suffering. It pains me to know this and my prayers and love are with you as you face each day. I do hope this is helpful in sharing the broad affect exercise has on your immune system.
Please remember when reading this study to listen to your doctor and exercise caution when starting back to exercise if you’ve been sick or have never done exercise before.
More Exercise Lowers Risk of Severe COVID-19: Study
Most of us have naturally become more sedentary during Covid due to lock down, working at home online and if you’ve gotten Covid you have had to rest and recover before engaging in activity again.
After a full year of these restrictions it makes sense that in areas where restrictions have been lifted, we are all ready to get out and go as is seen by the crowded streets, beaches and outdoor dining and shopping malls. With vaccines underway, people are having a false sense of security and I for one think it’s prudent to keep protocols in order and do everything we can to increase our immune system.
The best way to do that is to get out and move and keep a healthy diet to keep your body in optimal shape. I have heard from a lot of the younger population that exercise isn’t something they are much interested in doing and the older generation feels tired and doesn’t want to exert themselves that much because of their aching joints etc.
But like it or not, if you want to stay healthy, you need to move your body and getting out in nature and breathing in fresh oxygen helps increase lung function, increase immune function, raise serotonin levels, increase muscle mass to keep your joints and skeletal system up right. I realize it’s not prudent for some of you to be outside at the moment, so make the most of your indoor activities. Weight-loss is the side effect of exercise which benefits your body so you don’t have so much extra weight on your joints which allows you to move freely. Intramuscular fat also sits around your organs and the foods you eat or don’t eat have a direct impact on your health.
Correlations and studies have been made that people who exercise can stave off Covid or at least recover from it quicker than those who don’t exercise.
One study was published online April 13 in the British Journal of Sports Medicine supporting exercise and comparing exercisers to non exercisers says;
“We strongly believe the results of this study represent a clear and actionable guideline that can be used by populations around the world to reduce the risk for severe COVID-19 outcomes, including death,” study author Deborah Rohm Young, PhD, told Medscape. See the full article here More Exercise Lowers Risk of Severe COVID-19: Study https://www.webmd.com/lung/news/20210419/more-exercise-lowers-risk-of-severe-covid-19-study
There are still many unknown factors of the risk on the heart and Covid in general. Refer to your doctor of course to determine the best course of action. Listen to your body and rest when resuming activity with clearance. Refer to the chart below and refer website below for a plethora of information regarding exercise.
This is a great chart from American College of Cardiology regarding exercise in Athletics in the
Covid-19 Pandemic Era with exercise guidelines.
Please remember to start slow when starting up again.



Breath work is essential in getting your lung function improving:
There is many types of breathing and you can play with breathing in for a count of 4 and out for a count of 4 and then increasing it to a 6 count . You can also breath in and hold your breath for 4-6 counts and slowly breath out for the same amount. Getting a harmonica is also benificial for increasing lung capacity.
Gentle Movement such as Yoga, Qui Gong, Stretching:
Light movement and stretching stimulates your parasypathetic nervous system which helps relax you as well during this anxiety producing time as well as moves lymph so your body can reabsorb fluid that is stagnant. Make sure you do very modified stretches and listen to your body.
Cardiovascular Exercise:
Walk in place, dance, Tai Chi, Qui Gong can elevate your heart rate and help immune function by pumping blood and increasing lung capacity but again it must be done gently and safely. Please refer to the guidelines in the chart supplied by web med above and your doctor. You could also make yourself worse if you aren’t careful and mindful.
Strength Training:
Increase your muscle strength with body weight resistence of free weights to increase bone density and muscle mass after being sedetary. It helps keep our skeletal system in place, reducing falls and increasing balance. It is the key factor in fat loss because lean body mass burns fat.
Stay Hydrated:
Drink enough water, fluid with electrolytes, jello, foods high in water such as watermelon, cucumbers, celery are loaded with vitamins as well.
Affirmations and Prayer:
This cannot be over empahazied and easily forgotten when you don’t feel good. It is really important to ask for support, call on a higher power, God, you spirit guides, your earth angels that love you. Repeat your mantra over and over in your head.
You are in my prayers and thoughts as you battle through and see better days. Please feel free to share this with whoever you think would benefit by this article. Thanks so much for visiting and stay blessed.
Blessings of love always,
💖
Cindy
Copyright © Cindy Georgakas
All Rights Reserved
This has a short video on movement you might find useful https://uniquelyfitblog.com/2021/02/01/move-it-monday-%f0%9f%92%96-covid-tips/
If you’ve recovered and are ready to start back this video is a little more strenuous https://uniquelyfitblog.com/2021/01/11/move-it-monday-and-fitness-interview
You can also go to my YouTube station and see some videos I’ve done there as well at https://studio.youtube.com/channel/UClrvdCrPl_pTR_PLbxtwLUg/videos/upload?filter=%5B%5D&sort=%7B%22columnType%22%3A%22date%22%2C%22sortOrder%22%3A%22DESCENDING%22%7D
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💖 thanks Luke❣️
Thank you for being here
Oh you’re very sweet. You’re welcome! ❣️
Your image brings a bit of a positive outlook to my life❣️
Thank you so much Luke.
That’s very kind of you❣️
🙂
🤗
💖
you your picture and kind words are wonderful as well! 💖
Thank you Cindy for saying so
You’re most welcome!!🌷❣️
I’m very pleased
awesome and have a great day❣️
🤗
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Its important to move our bodies in these times. Know your bodies more, hug yourself often. Rightly stated by you. Thank you for this informative post Cindy.
Absolutely sooooo necessary and vital Kritika.
Big hugs to you and love! 💖🤗
Hugs and Love 🙂
Thank you dear Kritika! 💖
Most welcome 🙂 (Heart)
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Informative post.Also one should practice anulom vilom pranayama, reading books, meditation, deep breathing exercise and last but not least avoid the “News” and “statistics” related to covid 19.
YES, YES, YES SOOO Important Prakaash!!
Thanks for the add ons!!! I best add meditation in there with affirmations. Appreciated.
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💜 There’s something about immortality and Divine Feminine Ignorance; that is ALL for NOW!!!
…💛💚💙…
Really nice🥰
Thank you!!!
May I know where you live? If you don’t mind
I live in California
Thank you for sharing these routines to follow to increase our immunity. Yes, in general too, it is necessary to increase our immunity levels. 🙂😊
My pleasure Ashish and hooe they are helpful!!!
You are so right about that!!
Cheers! 💖🌷❣️
Absolutely. Cheers! ❤️
💖❤️🌷
That’s so thoughtful of you to share this with us, Cindy. Thank you so much.
You’re so welcme Joyce!!! Hope it’s helpful!!
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😊🙏
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This is really good work Cindy!
Thank you Nawaz! 💖
Wow, Cindy. this is so helpful. Thank you!
-David
I’m soooo glad David!
Thanks for letting me know.
💖Cindy
Great advice Cindy which shows how much you care! ❤️🙏❤️ now please tell me how to convince my PMDD I don’t need to live on chocolate and junk food for the next 5 days 😳
Glad you liked it Ingrid but I feel ya 💖🌷❤️.. those are my foods of preference as well and it’s not always easy to do especially when you’re dealing with that darn PMDD!!! 💖🙇♀️sorry!
Awww… Informative 🤝 Thank you for sharing this with us, let me try. Hope all is good dear Cindy stay safe 😍🤗🤗
Thanks Preeths!!! You’re welcome and I love you said “let me try”. Truthfully, I always want to eat the yummy not so good for ya food but I’ve trained myself to keep it mostly clean…hee hee. I will and you too! 💖💖🤗
All of your advice is very helpful for getting into an exercise routine again. Now to put this into practice.😊
Thanks so much John!
It’s tough to get back but once you do, your body is thankful for it! 🤗❣️
Eating healthy, and regular exercise is one way to build the immunity. Its very kind of you Cindy to share such a thoughtful post
You’re soooo right Yeshu! Absolutely happy to share it and so great you have a pulse on this!!! Happy to hear it! 💖💖🌷🤗
Cindy, this is marvelous, but I would not expect anything less from you. One of the benefits I have gleaned from my yoga exercises is the breathing and stretching. I mentioned the breathing first, as I think that helps just as much or more. But, a nice warrior or tree pose will do wonders. Take care my favorite yogi. Keith
Thank you so much Keith.
I so much appreciate your kind appreciation! Breathing truly can’t be underestimated as well as the stretching which is so essential to our bodies; Well said. Those are great poses for sure.
Oh sweet of you….I will and you do the same!🌷
I’m assuming I’ll get a full repost on your second vaccine on your post today. Fingers crossed it went well!! 💖
Dear Cindy,
I concur with Keith. There’s also the added bonus that “Cindy” rhymes with “Yogi”.
Happy May to both of you!
Love this post Cindy, kudos to you for writing it 🥺❤️
So glad you like it Rishika!!! Thanks for letting me know! 💖🌷
Yay 👏👏👏👏 thank you Rishika and happy and appreciative of your visit!!
💖
[…] Source: Move It Monday lowers risk of Severe Covid Study […]
Excellent post, Cindy! Loved it. ❤❤❤
Thanks much Dear Jeff! 💖💖
Not much exercise over the past several days, Cindy. Our book club was up from Sacramento and the Bay Area. We’ve had the same five couples getting together for over 30 years. Most of our exercise involved our jaw muscles. Lots of conversation, good food, and wine. But we did get to hug each other! That was worth a lot as far as good health goes. –Curt
oh that is sooo sweet and you more than make up for it all of the time Curt What a great time. Sooo glad you got some hugs and love in! Totally worth it! I love that you keep those relationships alive. 30 years is admirable!!! 🌷 💖💖
Wow, you are really in great shape my friend, from not so far away. Thank you for the great summary post, very informative. Your video was great. I loved your yoga outfit – how cute was that and you look great. I kind of skimmed through the whole thing and realized I could do much of it with the exception of the sit-ups those kill my shoulders. However, I have been doing some stretching in the morning and this is an amazing work out. Great job, you should have your own TV show or something. Love you sweetie, Joni xoxoxo
Thank you Joni! It’s a daily and inside job listening to the new body talk that has showed it’s ugly face but there are always ways around it. Glad you liked the video and thanks for saying that.. we are the hardest on ourselves. Good for you that you can do them and smart to know which ones are smart to stay away from Stretching is so important. Oh aren’t you cute to say.. send me the hair stylist and make up artist and I’m ready to go… lol🤣
You could literally have your own show. I am serious. Us ladies with grown kids need our on shake it up work out shows. It isn’t like we don’t still want to look amazing and you do. You have great arms and a great shape and you mix it up. I would say you already have an audience that loves you. Sending you love, light and blessings my friends. You are a loving light for a lot of folks. 🤗❤️🥰😘
Cindy, your post is motivational and informative. Thank you!
Sooo glad you liked it Michele, thank you and you’re most welcome! 💖
Keep sharing healthy tips! 🌞
Thanks will do Michele and thanks for that as I don’t often bring my bus. hat to blogging by maybe should more often 🙏🙏❣️
Whatever feels right for you. Your shares are meaningful and heartfelt in whatever form they take on.
Thanks, that’s very kind and that truly is how I choose what I post.. I get a hit and go with it. That’s encouraging to hear! I appreciate you❣️
That is perfect! WP is a wonderful forum to share our inspired thoughts and photos. 😀
Totally true!!!
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So informative
Your posts always fill me with positivity, auntie!♥️🤗
Oh YAY!!!!!! auntie is happy to hear that!!! 🤗❣️🙏🌷
💜 Totally Off Topic EveryOne; for The First Time since childhood I Have a Loose Tooth…so Having Evolved to a Return to The Purity of My ChildLike State I AM CHOOSING NOT!!! to Attend a Destructive Dentist; instead, with My ReDiscovered ChildLike Wonder I AM Waiting to SEE (Soulful Emotional Energy) What Happens NEXT!!! instead of ‘Grown Up’ PLANNING!!! 😬🤪😝
…💛💚💙…
💜 It’s NOT!!! a Wisdom Tooth Erupting EveryOne; a Dear Dentist CHOSE!!! NOT!!! to Extract It 6 years ago
…💛💚💙…
Good work Cindy. Guruji, Paramahansa Yogananda, has given us 38 Energisation Exercises which we do before every meditation. These are always helpful but have been more so during these challenging times.
Do keep praying for us in India please 🙏🙏
Thank you dear Ashok.
I will of course Ashok. I have been looking for dear Samreen’s email and can’t find it now. Can you please let her know I am thinking about her and her son and husband and hope they are well. Tell her I miss her.
Oh those are so helpful to do and I think I only remeber some. It would be a great post if you care to post it! It would be so helpful.
You were in spam again but I rescued you!!! 💖💖💖🌷🌷🙏
Thank God and Cindy – I could have remain buried in Spam 😅🙏
Samreen and family are good now but went through a little rough patch on their return home. Shall tell her you were asking about her.
Love and hugs 🤗
🤣🤣🤣
Yay, Spam might not be the best place to be buried. I’m going in a tree pod and the water.
Oh good, I’m glad to hear that. She emailed me and I was so sorry to hear but glad they are on the mend❣️
Thank you and Love and Hugs to You❣️💖🤗
Exercise has many benefits, no dout. Great piece of writing 👍
You’re so right. Thanks Maria! 💖
This is top notch advice, Cindy. I know that I need to do some of these things, soonish. I need to stop making excuses!
Glad you liked it Sean and hopefully it’s enough to get you to start implimenting somethings. It’s tough but doable! 💖
Great tips Cindy ❤ My Mom has pneumonia right now and they found a nodule on her lung. Last night we walked a bit together in the neighborhood. She’s going to her first chair yoga at the center where she sees her doctor today. They have many senior exercise classes and other activities there. I’m happy she will be able to get herself moving more because I think all of the down time she spent with the passing of my Dad ad have COVID-19 hurt her. We all can benefit greatly from your list of strengthening exercises❤ Seeya tomorrow night😘
Oh NO Maria, I’m sooooo sad and concerned to hear this. Oh my do you think this is a secondary reaction to Covid? I’m so glad she is going to the senior center and will move very slowly. I’m sure this has taken a huge tole on her body. You must have a harmonica knowing you. It would be great to get get her blowing into that as well.
Yes, see you tomorrow night for yoga. Miss and love you 💖❤️🤗
I 100% will tell her your kind words and concern. I feel like you channeled my Nana, her mother, with the wisdom of playing the harmonica. I lost mine in the move but what a brilliant idea ✨ 💛🌠😊 I’ll get right on that! Yes, we all think that having the virus weaken her immune system and especially her lungs. She also isn’t a conscious breather, holding her breath mostly. She has asthma too. She was up and dressed, excited to get to her center for yoga today. I will report to you tomorrow night my love💗💗💗
Oh great, thanks for that. WOW very cool!!!!! I don’t have one at the moment either but maybe a good idea just breathing it in and out even if we don’t play a tune.. 🤣🤣🤣
Oh a double whammy.
She is a touper with a strong and loving spirit so we will channel all of her spirit guides to assist her.
Awesome!!! 💖
Truly, great plan! I’ve put it in my shopping cart on Amazon lol 😆 Nana agrees and last night I did a clearing ceremony with flower blossoms and herbs including eucalyptus from our garden. I made lilac tea for her which drives out any impurities from the body.
p.s. please let her know I’m sending blessings and to keep the faith!!💖🌷🌷
Exercies are a great way to uplift ourselves in these tough times. Staying hydrated is also important for our body may it be for skin, hair, etc. Thanks for sharing these wonderful practices! 🙂🙂
You are so right and Hydration is soooo important. Thanks for your valuable visit!!! 🌷❤️
Always pleasure to hear such positive thoughts and solutions 😊
Thanks much!!! 💖
🙂🙂😊
Cindy, thank you so much for this encouraging and motivating post. During the times of Covid these Yoga and other positive exercises like breathing and walking and dancing really helps and yes even eating healthy with lots of fluids. Lovely post.
You’re so welcome Kamal and thank you for letting me know. Yes, it’s so important and I have to put by business hat on here once in awhile to make sure I spread fundamental basic knowledge that like you say is so important. Big hugs and love to you ❤️🤗❤️
Thanks Cindy. You must spread your valuable knowledge to one and all. Love and lots of hugs to you too 🤗🤗🤗🤗🤗
So much appreciated Kamal!!! As do you and thanks for the morning love to mean and I think evening ones to you. 💖❣️🙏
Always welcome dear Cindy. Stay blessed and happy 💘💘💘💘💘
💖🌷❤️You as well!!! ❣️
Take care Cindy.
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💘💘💘🙏🏻🙏🏻🙏🏻
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Cindy I love this post. You covered everything so beautifully. All of the things you mentioned are so close to my heart. I really hope to be able to rejoin a gym soon. That depends on a lot of variables. But, it’s been on my list for long. I try to get in some cardio. But, I’ve been slacking and I just walk on the open road for 90 minutes at a regular pace instead. Well, something is better than nothing. I like prayer and meditation and I completely agree, it is healing in itself. I have been water obsessed since my teens and I can’t wait to learn yoga. It’s either gym or yoga class…I’ve got my eyes on these two. Thanks for keeping our spirits high alwasy with your effervescent bubbles of positivity…hugggggggssssss
Dearest Rue,
Thank you sooooo much and I thought you were starting to workout from your pics but then I bet lock down started. Good you’re walking but get some heavy bottles etc and do what you can or body weight resistence. Well, if you have good reception and are up at 5 a.m. tomorrow or 6 you can come to my yoga class.. email me and I’ll send you the link. Good you’re walking and keep your water intake high!!!
💖👏👏👏👏👏 hugs my dear friend that lifts me and inspires! 🌷
Hi Cindy!
This is awesome!
When are you moving to New York? I know, I know, we can do video, etc, but I am one of those that need my hand held all the way 🙁
Wishing you a blessed week! ♥♥
LoL!!!!!
You are funny Ana Star but hey, I may have to call you when I visit!
Would be fun!
💖
U2❣️
You better let me know if you ever come this way 🙂 ❤
I sure will and I def will❣️
I agree dear Cindy. I work as a Pharmacy Manager and everyone except me. Had the coronavirus. I have 500 army shots, including 11 Anthrax shots. I am in good shape. I watch my five grandchildren. I am a walker. I do the vitamins and I try to eat right. Hello my friend and I hope you are doing well.
Oh Wow Johnnie, that’s incredible you are the only one that didn’t get it!~. Good for you❣️You are like a pin cushion but in the army you would have to be. Sooooo great you are so active and instilling that in your grandchildren as well❣️LOVE that!!!!
I’m doing well thanks and it sounds like you are too❣️❤️
Hello dear Cindy. We must keep busy and keep moving. When we quit moving, we are done. Good morning from Michigan.
This is soooo true❣️
Good morning from California!💖
Make it a great day❣️
I am babysitting Baby Mia today. She liked long walks anywhere. You have a great day too dear Cindy.
awwww sweet!
Enjoy her… I know you will❣️
Thank you, I will❣️
it’s right that india is suffering till now..and it’s too bad! I think i have been seeing the worst times of my life..may god give strength to those who have lost their loved ones. 😔🙏
thanks cindy for this post and your concern. Keep praying…
oh Aastha, It’s truly so sad and I’m so sorry. It’s such a helpless feeling and I am praying right along with you to all of the suffering and an end to this horrible time. Love will prevail in the end but the pain and mending will go on.
You’re welcome
Aastha and I sure will❣️❣️ Take good care of you❣️🙏🙏
is everything has become normal in your country? from where u are cindy?
It’s getting back to being normal Aastha, yes. I’m taking a bit of a wait and see and stand back approach! But our numbers are way down and vaccines way up. I’m in California.
okay… good to hear that!😇
Yes, for sure!!!💖💖💖
Thank you❣️
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Thank you for sharing this Cindy. It helps us all.
Love and huge hugs to you.
xoxoxo…
You’re soooo welcome Gabriella!
Thanks for checking in!❣️
My pleasure Cindy ❤️❤️❤️❤️❤️❤️❤️❤️
💖❤️❤️❤️❤️❣️🌷💖❤️
I’m not scared of Covid
You lot can be exercising, catch me on the couch potatoing 😌
Wait;
You wanted to race cars; but Not your bod?
I warned you hope you don’t choke on a chip❣️
I didn’t get the question 👀
You’re too young to loose your mind. That was awhile ago 🤣
Good information 🥰
Thank you so much❣️💖
💖💖🌷🌷🙏🙏🙏
That’s quite interesting. I wonder if that’s because they are linking it to obesity?
Good question. I don’t think so as their isn’t anything indicating that. I just think their are many people that aren’t moving; especailly during the pandemic. Thanks for your visit❣️🌷
Very compassionate post, Cindy. Sensible and helpful advice. I hope all is well with you. <3
I’m so glad you liked it Cheyrl and found it helpful. Wow, thanks for all of your time catching up!!! You are the best. xoxoxoo ❣️❤️🌷🌷🙏🙏🙏
This was really helpful Cindy. I am as well trying to recover from the after effects of COVID-19 as i try to get back into my daily routine. I think when you say that exercise prevents the serious effects of the virus you might be very true as I have experienced it first hand. Thank you for all the exercises and the tips. Will surely start with these. 😇
Oh good Harsh!!! I’m really soooo happy you finally took time to read this after all of my harping… lol! It’s truly because I care about you. let me know how it’s going,. You are important to me 💖🌷🙏
Really relateble I just started my own travel blog and then covid hit and I could not travel anymore from my country. No travel planning for me at all 😦
Thanks such a drag! Hopefully you can get moving soon!!!❣️❣️
You have been busy! Wow. Yeah I put your blog as one of many inspiring ones in my post for reasons converting people over to word press. Enjoy !!!! xxxx Just as much as I enjoy reading your stuff.
Let’s just say, it’s never dull, that’s for sure. Oh that’a really kind of you…. thank you so much!!! 🙏Have a really wonderful Sunday❣️
No you have a wonderful Sunday ;D