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Is it safe to train during pandemic?
As the world continues to navigate the challenges of the ongoing pandemic, many people are questioning whether their fitness routines—especially those involving intense workouts like endurance races—are safe. While it's true that prolonged and extremely strenuous exercise can temporarily weaken the immune system, research shows that regular, moderate physical activity—especially cycling—can actually support and strengthen immunity.
If you're in an area with limited outdoor space or strict restrictions, it may be necessary to adjust your training plan. However, if you have access to parks, trails, or open spaces, you can still train safely by maintaining social distancing and following hygiene guidelines. The key is to stay away from large groups and avoid close contact with others. Since the virus spreads primarily through person-to-person transmission, being outdoors and alone significantly reduces your risk.
Before heading out for a ride, it's important to understand how your training might affect your immune system. Moderate exercise, such as cycling at a steady pace, has been shown to boost immunity and improve overall health. But intense or prolonged workouts can stress the body and potentially lower immune function. The CDC defines moderate exercise as activities like brisk walking, cycling on flat terrain, or dancing. For beginners, starting slow and gradually increasing intensity is essential. For experienced athletes, focusing on effort level rather than speed helps maintain a healthy balance.
Cycling, in particular, offers unique benefits. A study from the UK found that older cyclists had immune systems and thymus gland sizes similar to those of much younger individuals. This suggests that consistent, moderate cycling can have long-term health benefits, including improved immune function and reduced aging effects. Additionally, cycling is low-impact, supports mental health, and promotes cardiovascular wellness.
So, is it a good idea to keep training? Absolutely, as long as you follow safety protocols. Training outside provides fresh air, physical activity, and a mental break from the stresses of daily life. It’s especially beneficial for those dealing with anxiety or depression, as it can reduce stress and improve mood. In fact, a study published in the Lancet found that cycling ranked among the top stress-reducing exercises, second only to team sports.
You should also consider adjusting your training. With many races postponed or canceled, there's no need to push yourself to the limit. Instead, focus on maintaining fitness, building a stronger base, or addressing specific weaknesses. If you're unsure, consulting a coach—many now offer virtual sessions—can help tailor a safe and effective plan.
Safety is crucial. Always maintain at least six feet of distance from others, especially when riding. Avoid group rides and prioritize personal hygiene: wash hands frequently, avoid touching your face, and shower after training. Also, pay attention to your overall health—exercise, eat well, sleep enough, and manage any preexisting conditions. These habits can help protect your immune system during these uncertain times.
Finally, don’t take unnecessary risks. Ride responsibly, avoid dangerous maneuvers, and make decisions that keep you and others safe. Remember, staying informed and following expert advice will help us all get through this together. Keep training, stay safe, and enjoy the ride.