How To Improve Immunity and Physical Fitness Through Sports

HOW TO IMPROVE IMMUNITY AND
PHYSICAL FITNESS THROUGH

SPORTS.
JAYAVEENA A V
SWIMMER
OBJECTIVES
How to manage health and well being during

lockdown
Ways to boost your immunity
Importance of healthy diet(nutrition)
Benefits of exercise and sports and its role in
immunity
How to maintain your mental health
Importance of sun and sleep
8 ways to manage your health and wellbeing
during this lockdown
 Indoor workouts
 virtual classes
 Improvise
 Find chores that make you sweat
 Healthy diet
 Portion control
 Cutting out junk
 Start a food diary
INDOOR WORKOUTS AND VIRTUAL CLASSES
IMPROVISE
 Switch up your morning routine: one of the best

things to do in quarantine:
Start with exercise and drink some lemon water first. No screen
time until breakfast. Eat a real breakfast and set your goals
for the day. All in all, try to start your day in a healthy way!
 Teach yourself something amazing
It could be dance lessons, a pottery class, or some new
management skills.
 Cook new international dishes/bake
Try making varied dishes at home. Bring innovation in your
techniques of cooking.
HOUSE CHORES
FOCUS ON HEALTHY DIET,CUT DOWN
JUNKS AND START A FOOD DIARY
HOW TO BOOST YOUR IMMUNITY
Our first line of defence is to choose a healthy

lifestyle. Following general good-health guidelines is
the single best step you can take toward naturally
keeping your immune system strong and healthy.
Every part of your body, including your immune
system, functions better when protected from
environmental assaults and by healthy-living
strategies such as the following:
Don't smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your
hands frequently and cooking meats thoroughly.
Try to minimize stress
Ways to improvise the following
during this pandemic
Nutrition
Physical activity
Mental health and well being
NUTRITION
During these days of lockdown due to the COVID-19 outbreak, most of us have
several areas of concern. We need to figure out 'how to eat’ in order to keep our
immunity intact, how to manage healthy meals with limited ingredients on hand,
how to cook when some of us may not be very experienced cooks and also how to
be disciplined about our diet and health goals.
Sun exposure -10-20 mins without sunscreen(vit .d deficiency)

Intermittent fasting-8 hours
Simplify meals-one pot meal (kichadi)
Add immunity boosting herbs to your food(cinnomon, turmeric,
pepper,oregano)
Keep sipping herbal teas(ginger tea,tulsi tea)
Hydration(water,liquids)
SUN EXPOSURE
Prevents from vitamin d deficiency (osteoporosis)

Vitamin D sometimes called “the sunshine vitamin "because its
produced in your skin in response to sunlight.
Your body produces vitamin D when its directly exposed to sunlight.
You can also get it through certain foods and supplements to ensure
adequate levels of the vitamin in your blood.
Helps in immune and cardiac function.
Prevents from skin cancer
Regulation and absorption of calcium and phosphorus – growth and
development of bones and teeth and facilitating normal immune
system function.
People who are indoors, apply sunscreen(spf30),older and obese
people are more prone to vitamin d deficiency.
Sunlight and mental health
Sunlight and darkness trigger the release of hormones in your

brain. Exposure to sunlight is thought to increase the brain’s
release of a hormone called serotonin.
Serotonin is associated with boosting mood and helping a

person feel calm and focused. At night, darker lighting triggers
the brain to make another hormone called melatonin. This
hormone is responsible for helping you sleep.
Without enough sun exposure, your serotonin levels can dip.

Low levels of serotonin are associated with a higher risk
of major depression.
RECOMMENDATION
15-20 MINS (2-3 times/week)
Between 10 am and 2 pm
Supplements – cod liver oil, foods rich in vitamin

d(egg yolks, mushrooms, milk) (RDA-40-65ng/ml)
The importance of greens
 Broccoli –strengthens the immune system

 Cucumber-hydration
 Lettuce-high fibre ,cleans the digestive tract
 Spinach –improves mental function
The importance of fruits
Apple-resists infections
Banana-boost energy
Pineapple-relieves arthritis pain
Oranges-skin and vision
Watermelon-weight loss
Grapes-relax blood vessels
Cherries-calm your nerves
Strawberries-fights aging
Immunity boosting foods
Ginger –gingerol(antibacterial and anti viral)-tea

Garlic –allicin (2-3 cloves/day)
Amla –vitamin c (immune booster)
Tulsi –herbs (tea/chew)
Black pepper-piperine (rasam,soup)
Citrus fruits(lemon,oranges)
Neem leaves
PHYSICAL ACTIVITY/EXERCISE
 Physical activity is any bodily movement produced by skeletal muscles that

requires energy expenditure – including activities undertaken while working,
playing, carrying out household chores, travelling, and engaging in recreational
pursuits.
 The term "physical activity" should not be confused with "exercise", which is a
subcategory of physical activity that is planned, structured, repetitive, and aims
to improve or maintain one or more components of physical fitness. Beyond
exercise, any other physical activity that is done during leisure time, for
transport to get to and from places, or as part of a person’s work, has a health
benefit. Further, both moderate- and vigorous-intensity physical activity
improve health.
 AEROBIC EXERCISES
 STRENGTH TRAINING
 FLEXIBILITY
 BALANCE
AEROBIC EXERCISE
Speeds up your heart rate and breathing, is important for many body
functions. It gives your heart and lungs a workout and increases
endurance. "If you're too winded to walk up a flight of stairs, that's a good
indicator that you need more aerobic exercise to help condition your heart
and lungs, and get enough blood to your muscles to help them work
efficiently.
Helps relax blood vessel walls, lower blood pressure, burn body fat, lower
blood sugar levels, reduce inflammation, boost mood, and raise "good"
HDL cholesterol. Combined with weight loss, it can lower "bad" LDL
cholesterol levels, too. Over the long term, aerobic exercise reduces your
risk of heart disease, stroke, type 2 diabetes, breast and colon cancer,
depression, and falls.
Aim for 150 minutes per week of moderate-intensity activity. Try brisk
walking, swimming, jogging, cycling, dancing, or classes like step aerobics.
STRENGTH TRAINING
 As we age, we lose muscle mass. Strength training builds it

back. "Regular strength training will help you feel more
confident and capable of daily tasks like carrying groceries,
gardening, and lifting heavier objects around the house.
Strength training will also help you stand up from a chair, get
up off the floor, and go up stairs,"
 Strengthening your muscles not only makes you stronger, but

also stimulates bone growth, lowers blood sugar, assists with
weight control, improves balance and posture, and reduces
stress and pain in the lower back and joints.
 A physical therapist can design a strength training program
that you can do two to three times a week at a gym, at
home, or at work. It will likely include body weight
exercises like squats, push-ups, and lunges, and exercises
involving resistance from a weight, a band, or a weight
machine.
 "Remember, it's important to feel some muscle fatigue at

the end of the exercise to make sure you are working or
training the muscle group effectively,"
FLEXIBILITY
 Stretching helps maintain flexibility. We often overlook that in youth,

when our muscles are healthier. But aging leads to a loss of flexibility in
the muscles and tendons. Muscles shorten and don't function properly.
That increases the risk for muscle cramps and pain, muscle damage,
strains, joint pain, and falling, and it also makes it tough to get through
daily activities, such as bending down to tie your shoes.
 Likewise, stretching the muscles routinely makes them longer and

more flexible, which increases your range of motion and reduces pain
and the risk for injury. Aim for a program of stretching every day or at
least three or four times per week.
 Warm up your muscles first, with a few minutes of dynamic
stretches—repetitive motion such as marching in place or
arm circles. That gets blood and oxygen to muscles, and
makes them amenable to change.
 Then perform static stretches (holding a stretch position for

up to 30 seconds) for the calves, the hamstrings, hip
flexors, quadriceps, and the muscles of the shoulders, neck,
and lower back. "However, don't push a stretch into the
painful range. That tightens the muscle and is
counterproductive,"
BALANCE EXERCISES
Improving your balance makes you feel steadier on your feet and helps prevent falls.
It's especially important as we get older, when the systems that help us maintain
balance—our vision, our inner ear, and our leg muscles and joints—tend to break
down. "The good news is that training your balance can help prevent and reverse
these losses,"
You can also go to a physical therapist, who can determine your current balance
abilities and prescribe specific exercises to target your areas of weakness. "That's
especially important if you've had a fall or a near-fall, or if you have a fear of falling,"
Typical balance exercises include standing on one foot or walking heel to toe, with
your eyes open or closed. you can also focus on joint flexibility, walking on uneven
surfaces, and strengthening leg muscles with exercises such as squats and leg lifts.
Get the proper training before attempting any of these exercises at home.
Using everyday household items (backpacks, water
bottles, buckets)
Body weight
dumbbells
Skipping
Step running
Surya namaskar
BENEFITS
Exercise for Mental Health

Exercise has benefits for emotional and mental health and studies
have shown that exercise has an equal effect as taking antidepressants
in people diagnosed with depression.
When we engage in physical activity, we release feel-good chemicals
such as serotonin, dopamine and oxytocin.
Many of these feel-good chemicals also reduce pain .
Stress hormones such as cortisol and adrenaline can also be
deactivated during exercise or yoga by turning off our fight or flight
response and turning on our rest and repair response.
Exercise for creativity

Movement has been shown to boost creativity and productivity.
EXERCISE FOR IMMUNITY
 Regular exercise is one of the pillars of healthy living. It

improves cardiovascular health, lowers blood pressure,
helps control body weight, and protects against a variety of
diseases. Just like a healthy diet, exercise can contribute to
general good health and therefore to a healthy immune
system.
 It may contribute even more directly by promoting good

circulation, which allows the cells and substances of the
immune system to move through the body freely and do
their job efficiently.
 One of the ways exercise supports the immune system is via the
lymphatic system.
 The lymphatic system also helps defend the body against infection by
supplying disease-fighting cells called lymphocytes. Notice when you
have an infection, the lymph nodes in your neck, groin or armpits may
become tender or enlarged – that is because a large number of these
lymphocytes are fighting the infection.
 Cardiovascular exercise such as dancing, boxing, skipping is the most

efficient ways to circulate the lymph fluid and remove toxins.
 Helps decrease your chances of developing heart disease. It also keeps your bones healthy and
strong.
 Physical activity may help flush bacteria out of the lungs and airways. This may reduce your
chance of getting a cold, flu, or other illness.
 Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune
system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could
detect illnesses earlier than they might have before.
 The brief rise in body temperature during and right after exercise may prevent bacteria from
growing. This temperature rise may help the body fight infection better.
 Slows down the release of stress hormones. Some stress increases the chance of illness. Lower
stress hormones may protect against illness.
 Exercise is good for you, but, you should not overdo it. People who already exercise should not
exercise more just to increase their immunity. Heavy, long-term exercise could actually cause
harm.
MENTAL HEALTH
Mental health is “a state of well-being in which the

individual realizes his or her own abilities, can cope
with the normal stresses of life, can work
productively and fruitfully, and is able to make a
contribution to his or her community” (1).
WAYS TO IMPROVE MENTAL HEALTH
Consider how to connect with others: Maintaining relationships with people you

trust is important for your mental wellbeing.
Help and support others: Helping others could make a big difference to them and
make you feel better too.
Talk about your worries: share how you feel.
Look after your physical wellbeing: Your physical health can have a big impact on
how you’re feeling. Try to eat healthy, well-balanced meals, drink enough water,
exercise inside where possible or outside once a day.
Look after your sleep: Try to maintain regular sleeping patterns and keep good
sleep practices .
Try to manage difficult feelings: Focus on the things you can control, including
where you get information from and actions to make yourself feel prepared.
 Think about your new routine: Life is changing for us all for a while.
Think about how you can adapt and create positive new routines – try to
engage in useful activities (such as cleaning, cooking or exercise) or
meaningful activities (such as reading or calling a friend)
 Do things you enjoy: Focussing on your favourite hobby, learning

something new or simply taking time to relax indoors should give you some
relief from anxious thoughts and feelings and can boost your mood.
 Set goals: Setting goals and achieving them gives a sense of control and
purpose – think about things you want or need to do that you can still do at
home.
 Keep your mind active: Read, write, play games, do crossword puzzles,

sudokus, jigsaws or drawing and painting. Find something that works for
you.
 Take time to relax and focus on the present: Relaxation techniques can
also help some people to deal with feelings of anxiety.
 Get outside or bring nature in: Spending time in green spaces can benefit
both your mental and physical wellbeing. Sit in your garden if you can, open
windows to let in fresh air or look at a nice view or some photos. Remember
that social distancing guidelines enable you to go outside to exercise once a day
as long as you keep 2 metres apart from others who are not members of your
household group.
 Take action for happiness. Stay calm, be wise, be kind. Let's take action to
look after ourselves and each other as we face this global crisis. We may be
physically apart, but we can still be together.
Staying active
Eat brain healthy diet
Meditate/yoga
Social connections
Writing as therapy
Spiritual health
Sleep
Sleep
7-9 hours –required for adults.
Symptoms of sleep deprivation:

Fatigued during the day
Lack of creativity
Increased appetite and cravings
Aging-cortisol
Immune system -suffers
Consequences of sleep deprivation
Depression
Kills sex drive
Cardiovascular diseases
Aging
Forgetfulness
Weight gain
Impairs judgment
Ways to improve sleep
Sleep in a pitch dark room- little light can interfere

with melatonin and distract sleeping
No electronic devices in room
Eat your dinner at least 3 hours before sleep
No caffeine or alcohol after 3pm
Start to unwind mentally few hours before bed
Keep your room temperature between 19-26 deg
Get sun exposure
THANK YOU

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HOW TO IMPROVE IMMUNITY AND

PHYSICAL FITNESS THROUGH

How to manage health and well being during

 Switch up your morning routine: one of the best

Our first line of defence is to choose a healthy

Sun exposure -10-20 mins without sunscreen(vit .d deficiency)

Prevents from vitamin d deficiency (osteoporosis)

Sunlight and darkness trigger the release of hormones in your

Serotonin is associated with boosting mood and helping a

Without enough sun exposure, your serotonin levels can dip.

15-20 MINS (2-3 times/week)

Supplements – cod liver oil, foods rich in vitamin

 Broccoli –strengthens the immune system

Ginger –gingerol(antibacterial and anti viral)-tea

 Physical activity is any bodily movement produced by skeletal muscles that

 As we age, we lose muscle mass. Strength training builds it

 Strengthening your muscles not only makes you stronger, but

 "Remember, it's important to feel some muscle fatigue at

 Stretching helps maintain flexibility. We often overlook that in youth,

 Likewise, stretching the muscles routinely makes them longer and

 Then perform static stretches (holding a stretch position for

Exercise for Mental Health

Exercise for creativity

 Regular exercise is one of the pillars of healthy living. It

 It may contribute even more directly by promoting good

 Cardiovascular exercise such as dancing, boxing, skipping is the most

Mental health is “a state of well-being in which the

Consider how to connect with others: Maintaining relationships with people you

 Do things you enjoy: Focussing on your favourite hobby, learning

 Keep your mind active: Read, write, play games, do crossword puzzles,

7-9 hours –required for adults.

Symptoms of sleep deprivation:

Sleep in a pitch dark room- little light can interfere

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