CCoronavirus disease 2019 (COVID-19) is a respire-tory disease that has created a deadly pandemic that rapidly spreads worldwide. To date, the virus has infected 191,000,000 people, including more than 4,100,000 deaths, according to the World Health Organization (WHO) (1, 2). Information on the COVID-19 can be found on various websites. The WHO website shows daily reports in all parts of the world. Reports indicate that some countries have reduced the number of people infected with the virus, but many other countries create new cases at alarming rates. Recently, the emergence of different variants with mutations in COVID-19, especially the delta variant, is the issue that has multiplied concerns. The delta variant has affected many countries due to its rapid transition. It is reportedly increasing in Iraq, South Korea, Iran, Pakistan, Kazakhstan, Bangladesh, Japan, Myanmar, Vietnam, Thailand, and Malaysia (3). Research has shown that most people who gave up their lives fighting against COVID-19 had underlying diseases and low immune functions. The findings of various studies have also confirmed that many people with sufficient immune functions can be infected with viruses without any symptoms (4). Therefore, it has been suggested that one of the ways to deal with COVID-19 is to build up the immune system function and strengthen the body because the immune system inability causes the defeat of suffering people against the terrible virus (5-7). Thus, the generalization of all recommendations by the WHO and various research-ers in the field of COVID-19 can be helpful for new variants of the virus. However, self-isolation and staying at home during the pandemic may induce various negative characteristics of sedentary behave-iors, such as decreased physical fitness and immune functions (6, 8). The present article focuses on practical exercise training approaches and nutritional items for sedentary people across the delta variant of COVID-19 outbreaks.
Sufficient intake of carbohydrates, polyphenols, and vitamins could be helpful (8, 23, 51-53). To improve viral protection and reduce exercise-induced inflammation, a well-balanced diet containing a variety of carbohydrate and protein sources, grains, fruits, and vegetables is needed to provide sufficient energy and antioxidants (8, 23, 51, 52, 54). Here, we have summarized some applicable nutritional items which may be more important and usable during the COVID-19 outbreaks (Table 2).
Table 1. Home-based exercise recommendations for sedentary adult people and amateur athletes to do during delta variant-COVID-19 outbreaks.
Frequency At least 3 and preferably 5 days per week |
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Type Combined training (60 min) including aerobic (30 min) and resistance (30 min) training regimens |
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Evidence-based reasons | |
Aerobic training 1) Continuous or interval training: Exercises: treadmill running or brisk walking, cycling on a stationary bike (if available), different types of dancing Duration: 30-min continuously or three 10-min intervals with 1-2 min rest between them Intensity: 60%-90% of HRmax (5-10% increases per week) 2) Interval training with shorter duration: Exercises: jogging in place, jumping jacks, jumping rope (visible or invisible, depending on the individual proficiency), squat thrusts (Burpees), high knees, skaters, and other full-body exercises like these. Duration: 30 min including 3-4 intervals of each exercise with 10-20 reps (depend on the type of exercise), and 30-45 s and 1-2 min rest between the intervals and exercises, respectively. Intensity: 60%-90% of HRmax (5-10% increases per week) |
↓ TNF-a (28, 35-38) ↓ CRP (36, 38, 39) ↓ HbA1c (28) ↓ IL-2, IL-4 (28) ↓ IL-18 (35, 40) ↓ IL-6 (28, 36-39) ↑ IL-10 (37) ↑ CD3+ (37) ↑ CD4+ (29, 37) ↑ CD8+ (37) ↓ CD4+/CD8+ ratio (37) ↑ CD28+CD4+ (29) ↑ salivary IgA (27) ↓ MIP-1γ (35) |
Resistance training 1) resistance band training: Exercises: seated row, pull apart, push-ups, decline push-ups, lateral raise, shoulder press, forward raise, biceps curls, squats, decline triceps extensions, etc. 2) dumbbells (or bottles of water or sand), free weights, or other types of available resistance equipment: Exercises: reverse fly, bent over row, chest press, shoulder press, forward raise, biceps curls, overhead triceps extensions, squats, stationary lunges, toe raise, etc. 3) Bodyweight training: Exercises: sit-ups, push-ups, pull-ups, dips, plank, glute bridge, squats, Bulgarian split squats, overhead lunges, bicycle crunches, etc. Duration: 30 min including 3-4 sets of selected exercises with 10-20 reps (depend on the type of exercise), and 60-90 sec and 2-3 min rest between the sets and exercises, respectively. Intensity: level 11-16 according to Borg’s scale (i.e., scores 11 and 12 as light, 13 and 14 as somewhat hard, and 15 and 16 as hard exercise). |
↓ CRP (41-44) ↓ IL-6, TNF-a (43, 45) ↑ IL-10 (42, 44) ↓ IL-18 (35) ↓ NKTNF-a, NKTTNF-a (46) ↓ HbA1c (47) ↓ LDL-c (47) ↓ TLR2 and TLR4 (44) ↓ MIP-1γ (35) |
Cool-down 1) static stretching: Exercises: chest stretch, upper back stretch, shoulder and triceps stretch, wrist stretch, side stretch, calf stretch against a wall, hip flexor stretch, quadriceps stretch, seated glute stretch, seated hamstring stretch, low-back stretch on the ground, abdominal stretch, etc. Duration: 6-10 sec per limb/muscle. Intensity: until the onset of pain in the muscle. |
↑ salivary IgA (48) ↑ testosterone (48) ↓ cortisol (48) ↓ neutrophil count (49) ↓ inflammatory lesion thickness (49) ↑ IL-2+CD8+ (50) |
↑ increase, ↓ decrease, HRmax: maximal heart rate, TNF-a: tumor necrosis factor-alpha, IL: interleukin, IgA: immunoglobulin A, NK: natural killer cell, NKT: natural killer T-cell, CRP: C-reactive protein, HbA1c: glycated hemoglobin, TLR: Toll-like receptor, MIP-1γ: macrophage inflammatory protein 1 gamma.
It should be noted that the recommendations regarding vitamin D depend on the dietary habits of the country considered. For instance, Iran, emphasi-zing plant-based diets, has lower 25-hydroxycho-lecalciferol concentrations than Japan, with high ocean fish consumption. It has been suggested that daily 3000–5000 IU of vitamin D supplementation (i.e., cholecalciferol) is needed to maintain serum 25-hydroxycholecalciferol concentration during the winter months when substantial cutaneous produc-tion of vitamin D is inadequate (55).
On the other hand, recent clinical trials have also recommended higher doses of vitamin C (e.g., 0.000015-0.000024 kg/day) for patients with COVID-19 (56). However, research in this field is ongoing, and a more certain conclusion cannot be drawn until further investigations confirm the results.
Table 2. Exercise-related nutritional recommendations to do across delta variant-COVID-19 outbreaks.
Description | |
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Carbohydrates (57) |
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NOTE: RDA for carbohydrates is 0.13 kg/day for adults and children aged ≥ 1 year (58). This is the amount of glucose needed for optimum brain and nervous system functions. However, carbohydrates can make up 45-65% of a healthy person's daily diet (59). For instance, this equates to 0.225-0.325 kg/day for a 2,000 kcal diet. | |
Fruits (23) |
|
NOTE: Fiber can make up 0.14-0.34 kg/1,000 kcal of a daily diet of everyone aged ≥ 2 years, depending on age-sex groups (59). For instance, this equates to 2 cups of fruit and 2.5 cups of vegetables per day for a 2,000 kcal diet. | |
Vitamins (51) |
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NOTE: RDA for vitamin C is 0.000015-0.00009 kg/day, and for vitamin D is 600-800 IU/day, for everyone aged ≥ 2 years, depending on age-sex groups (59). | |
Others (51) |
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NOTE: RDA for zinc is 0.000003-0.000011 kg/day, and for omega-3 fatty acids is 0.007-0.017 kg/day, for everyone aged ≥ 2 years, depending on age-sex groups (59). |
RDA: Recommended Dietary Allowance.
Although staying at home will affect peoples' immune functions and physical fitness due to significant decreases in daily physical activity, regular moderate-intensity home-based exercise programs provide an opportunity for people to promote their immune system and fitness. However, exercise training without a proper diet, especially sufficient carbohydrates, vitamins, and polyphenols, will not be effective and efficient. As a result, exercise and proper diet can be key factors in boosting immune responses and fighting against COVID-19.
We gratefully thank all physicians, nurses, midwives, psychologists, hospital medical staff, and laboratory technicians who are the guardians of people's health.
Competing Interests
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