Episode 36 - World Health Recommendations

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Welcome to the, you can do this podcast with Charles Colaw on the daily podcast that provides you with the proven growth path to fat loss and total body transformation. Get ready cause you’re about to enter the you can do this podcast. Hello, this is Charles Colaw and Amber Colaw with the you can do this podcast.

Could you just podcast and Damon to talk to you about the world health organization’s recommendations for a COVID-19 and exercise and fitness. So in on their website they talk about several different things as individuals on how we need to be exercising and how active for certain age groups. And I thought it was really interesting that they’re very much encouraging fitness and at the same time the fitness industry has completely shut down.

And so it’s very limited you know, options as far as in gyms to go to. But you still can do exercise at home and get out and about. So the world health organization, that’s who they said what is physical activity and they define physical activity as all forms of active recreation, sports participation, cycling, walking, as well as activities that you do at work. And around the home and garden.

It doesn’t have to necessarily necessarily be exercise or a sport play dance, gardening, even house cleaning, carrying heavy shopping. A lot of that kind of stuff qualifies for what they call as an being physically active. They also talk about during the coven 19 pandemic when all of us are very, very restricted in our movies movements and we’re really shut down from getting out and about because it’s important for all ages and abilities to be as active as possible.

Even a short break of sitting from a three to five minutes of physical exercise is important. Such as walking, stretching. It will help ease muscle strain, relieve mental tension and improve circulation and mental activity. Regular physical activity can also help give a day routine and and be a way of staying in contact with family and friends. So they just encourage exercise and then they so it was kind of interesting to say that, but yet gyms are closed.

So why do we need it? They talk about regular exercise activity benefits, both the body and the mind. It reduces the high blood pressure. It helps manage with weight and stress and the risk of heart disease, stroke, type two diabetes and various cancers. Also improves bone and muscle strength and increases a balance flexibility, fitness for older people, it they say that improves balance, helps from preventing the injuries and falls and for children regularly.

Exercise activity helps support healthy growth and development and reduce the risk of disease later in life and throughout and regular thorough activity. Children can develop functional and mental better skills, better movements, and, and build better social relationships. Next off in the article they talk about how much physical activity is recommended. The who the world health organization. Detailed recommendations on how much exercise that we’re supposed to be getting.

They said for ages five and under, and then they have stuff for infants and young adults and so on. So under five and under, I’m sorry, let me start here. For infants they say being physical active several times a day is basically what’s written under there. I don’t know what that means, but it says being physically active several times a day. And then children under five, they say they say if you’re five years are under, you should spend at least 180 minutes a day in physical activities.

With three and four year olds being moderate to vigorous activity for an hour a day. That’s quite a bit of activity. 180 minutes. It’s like three to four hours or so. Six one 20. Yeah, three, probably three hours of activity a day for five years. And under being physical also, they also talk about children and adolescence.

Five to 17 years. It talks about all children and adolescents should at least be exercising at least 60 minutes a day of moderate to vigorous intense physical activity, including activities that strengthen bone and muscle, like weightlifting and things like that at least three times per week. And then adults over the age of 18 to, so for adults over 18, it says should do a total of at least 150 minutes of moderate intensity physical activity throughout the week.

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So that’s more like three hours a week, or at least 75 minutes of vigorous intense activity throughout the week. So more like three hours a week with like muscle building, months, strength training and stuff. At least two or more days per week. And then with older adults, like I’m assuming older adults as in maybe 40 or 50 babies, 50 and above, I’m assuming, I don’t know, it doesn’t say that in here it says with poor mobility should do physical activity to enhance balance and prevent falls on three or more days a week.

So basically you’re adult over the age of 18 need to be working out about three hours a week. And doing moderate to intense physical exercise is what w H O world health organization is saying. And I would love to be able to be, have a best gyms Arlington TX that’s open right now and let people exercise. As of right now, of course, we’re wanting to play it safe and not spreading any of this a COVID.

In this article it talks about how exercise prevents heart attack, diabetes, stroke all these different help strengthen your lungs. And all of these things are what are found to be the primary death risk for coven. There was another article that came out that had a doctor talking about how all of the patients that are dying are either older or have some major, like have either had diabetes, have type T sorry, pre diabetes, diabetes obesity.

So they’re very sedentary. And so most of the deaths are falling into this high risk of poor physical fitness. So my takeaway on a lot of these articles are, you know, exercise is super, super important. And they also talk about staying safe when exercising and to avoid you know you know. Basically trying to exercise with, avoid being around a lot of other people and says, do not exercise.

If you have a fever is what they say, cough or have difficulty breathing. That’s one of the things that you say. How do I stay safe while exercising? In this coven 19 situations is do not exercise if you’re having a fever cough or having difficulty breathing, stay at home and rest. Seek medical, medical attention and call in advance, follow the directions of your local health authority.

So if you have a fever, cough or difficulty breathing, they say don’t exercise in that case. Another thing they say is if you’re able to go for a walk or a bike ride, always practice physical distance. You know, wash your hands with water and soap before you leave, when you get to where you’re going and as soon as you get home. So wash your hands as well when you do that. And I guess when you get home practice social decency, I don’t think they mean that, but if water and soap is not immediately be able to use alcohol based hand rub.

So then they also say if you go to a park or a public open space to walk around, always practice physical distancing, wash hands with soap and water before you leave and when you get to where you’re going and as soon as you get home, if water soup around me live available, use alcohol boys and then follow the directions of your local health authorities.

It’s kind of repetitive there. Then they also have, if you do, not regularly, actively, if you’re not regularly active, start slowly and with low intense activities. This is what they’re saying. They say walk and say like walking low impact exercises. Start with short amounts like five to 10 minutes, then gradually build up to 30 minutes or more of continuous continuously over a few weeks. It’s better to be safe and active for short periods of time, more frequently than try to be active for long periods of time when you’re not used to it.

And it’s good advice. Okay. Choose the right activity so you reduce the risk of injury that you may enjoy the actual activity as well. Choose the right intensity level according to your health status and fitness levels. You should be able to breathe comfortably and hold a conversation while you do a light and moderate intense activity.

So I always use the talk test. You can still talk and communicate, but you’re generally a little bit limited on your conversation cause you’re kinda trying to breathe but you still can communicate and still feel decently comfortable. So if you’re in a friend or walking and talking, you’re talking, but you’re kind of taking a breath here and there and it’s just kind of moderate, but it’s not very intense.

That’s a good place to start is a talk test. You can still carry on a conversation. It’s just maybe slightly broken as you’re doing it. So that is the w H O recommendation on exercise, on stage fit during this COVID-19 thing. I do agree that it’s a lot of good information on there. You can actually look it up if you Google be active during coven 19 and click on the who links that you see there is actually published on March 27th of 2020.

I really want to get people back into the best gyms Arlington TX and working out. And another cool article I saw was that sweat actually kills the COBIT virus. So any environments that have a lot of sweat it actually does help and kill it and if it’s on your hands and supposedly kills it in five minutes, these are just things I’ve read which are very encouraging. To know that if somebody has like coughed in their hand or something, that it generally dies in five minutes.

Which is very, very encouraging cause we thought it would be around for a long time. I think on other objects that can last longer. But in a best gyms Arlington TX environment, I know that we’re spraying and cleaning stuff very regularly too. So it’s very encouraging to know that that can only last a few minutes on your hands. But yes, let’s wash your hands at stay clean and stay healthy.

It’s cool to know that sweaty environments actually kill it, which is great. It’s also good to know that unanimously the people that aren’t healthy and aren’t exercising are the ones that are having a lot of the most major risks. So what I would say is after all this scares over and we’ve got the green light to go back and exercise and it’s not a major risk anymore as we all need to take our health seriously. We really need to keep our cardiovascular health up by visiting the best gyms Arlington TX offer.

We need to keep our strength up. Need to make sure that we keep our weight in check and a diabetes. This is basically correlated strongly with the refinement of the carbohydrate that’s getting off of that. Basically the [inaudible] diet that we push is a great diet workout program for you to be following to reduce the chance of like diabetes and type two diabetes, sorry, diabetes and prediabetes.

A lot of the clients I’ve worked with have reduced the A1C. That’s the circulating sign of circulating sugars in the blood that you can check. And but anyways, getting all of that, getting your numbers down and getting the blood glucose down, the blood sugar down improving the health of the body far as in like diabetes is a horrible thing for the body. So that’s where we want to get people. Like 80% of diabetics are type two, and type two for the most part, can be reversed a lot through diet and exercise.

So what I’m saying is, is statistically 80% of people can get off a lot of the metaformin or the insulin or the insulin pump or whatever they’re using. And kind of reverse diabetes through diet and exercise. And I’ve helped a lot of people do that. So I encourage you to make, get on the CF 30 plan, follow the diet and the workout plan, reverse that A1C, reverse that blood glucose in the body, get your weight down, drop that factor of the diabetes, which is a high risk factor of death with COVID dropping your BMI or your body fat.

That’s a huge factor. Tons of people losing tons of weight during that CF 30. So that’s gonna get you in check there. Also, all that cardiovascular exercise going to clean that plaque buildup in the artery and veins. Get that blood flow going in your body and that’s what we want to be doing. So great easy Mindtree template. Get on that CF 30 diet and workout plan. We’ve got a journal that’s coming out. It’s easy to follow. Journal, look for my information on it.

It’s going to be at the front desk. Pick up that journal, follow it. It’s got a scorecard. So everyday you can score yourself. There’s some motivational quotes from scripture in there. I tell you, if you follow it, you will get great results. We’ve got people losing 30 pounds and 30 days. We’ve got people that have completely got off the diabetes medication that have taken it.

So get on the program, get in the best gyms Arlington TX as soon as we can get back on that. If 30 can drop 2030 pounds, we’ve all been cooped up in our homes. I’m tired of it. Ready to get back to work. I’m ready to get people healthy. You guys are ready to get back in shape. So anyways, this is the Charles and Amber in the you can do this the podcast talking about the w the, the who world health organization recommendations for fitness.

And a lot of the stats are showing that if you have poor health, that’s the biggest you know. It’s harder to fight off and when you exercise and eat right. Your immune system’s a lot better and you have a whole lot better chance of fighting. Off these COVID viruses or these flu viruses that come out every year. So stay in shade, getting shade. This is Charles and Amber Colaw wishing you a very blessed day. And we talk to you soon. Bye bye and see you at the best gyms Arlington TX offers Colaw Fitness.