It’s a great time to get back into healthy habits—and as it turns out, one simple activity could play a big role in keeping you safe from COVID-19: exercise, especially sports.
While vaccines, masks, and handwashing remain essential, new research suggests that staying physically active might reduce your chances of severe illness—and even death—if you do catch COVID.
From Pandemic Peak to Present Day
Let’s take a quick look back. In 2021, during the height of the pandemic, the U.S. saw more than 25,000 COVID-related deaths each week, according to the CDC. By August 2024, the global death toll had reached 27 million.
Fast forward to today: the CDC’s latest data shows that 163 Americans died from COVID last week. That’s a huge improvement—but many hospitals are still dealing with high patient volumes due to both COVID and flu infections.
Clearly, we’re not out of the woods just yet.
The Surprising Power of Sports
We already know the basics for protecting ourselves—get vaccinated, wash your hands, stay home when sick, wear a mask when needed. But a new study offers another powerful tool: playing sports.
Published in December 2024 in the Iranian Journal of Nursing and Midwifery Research, the study found that people who regularly engage in sports or physical activity had significantly lower COVID hospitalization and death rates. One key reason? Better overall physical condition boosts your body’s ability to fight off infections.
What the Research Says
The Iranian study isn’t alone. A foundational 2021 study from South Korea, published in the Journal of Clinical Medicine, found that moderate to vigorous physical activity reduced the risk of dying from COVID by more than half.
Here’s a breakdown of their findings:
- 10% lower risk of COVID infection
- 53% lower risk of death due to COVID
- 25% lower infection rate and 77% lower mortality among those who exercised compared to those who didn’t
That’s not all. Another 2021 study in the British Journal of Sports Medicine showed that regular physical activity lowered the risk of upper respiratory infections by 43%.
- So why does physical activity make such a difference?
- Experts suggest it’s because exercise:
- Improves lung function
- Enhances cardiovascular health
- Reduces inflammation
- Supports the immune system
- Sports and aerobic activities that get your heart pumping—like jogging, swimming, tennis, basketball, or cycling—are especially effective.
The CDC’s Advice on Getting Active
According to the CDC, adults should aim for:
- At least 150 minutes of moderate-intensity aerobic activity per week
- At least 2 days of muscle-strengthening activity per week
But don’t let those numbers intimidate you. Even small amounts of movement can offer protection. Start where you’re comfortable, and build up gradually. Always check with your healthcare provider before starting a new fitness routine.
A Quick Word About the Gym
While staying active is important, be mindful of where you work out. Gyms can be hotspots for viruses. Here’s how to stay safe:
- Make sure you’re vaccinated
- Wipe down machines and shared equipment
- Wash your hands thoroughly after your workout
Final Thoughts
In a world still grappling with COVID, taking care of your body through regular physical activity could be one of the smartest (and most enjoyable) ways to stay protected. Whether you’re joining a rec league, taking up tennis again, or simply going for a brisk walk—every bit counts.
So lace up your sneakers—it’s game time for your health.
John Doe, Senior Coach
John has over 10 years of experience in coaching youth sports. His commitment to fostering teamwork and growth inspires everyone around him.
Sarah Smith, Fitness Trainer
With a background in sports science, Sarah brings a wealth of knowledge to her training sessions, empowering clients to reach their fitness goals.
Michael Lee, Nutrition Expert
Michael specializes in sports nutrition, helping athletes optimize their performance through tailored meal plans and dietary advice.
