You are not helpless. Yes, you may catch the Covid-19 virus. Yes, you may fall ill. But if you are proactive, you can be at your strongest to minimize your illness and improve your outcome.

In our last Blog we touched on losing weight to reduce the negative impact of obesity on your outcome with the virus. In this blog we continue that advice, and we add some extracts of the wise words of  Dr James P. Phillips, MD, an assistant professor of emergency medicine at the George Washington University, where he serves as chief of the Section of Disaster and Operational Medicine.

To summarize: What can you do to improve your odds of beating Covid-19 should you become infected?

One key step: Maximize your health now, before you get sick. 

“Studies have shown that those most at-risk are over 60 and/or have preexisting health problems like diabetes, obesity, cardiac disease, lung disease or generalized deconditioning.”

Be proactive and start addressing any of these conditions you may have right now: 

  • Take your blood pressure medication
  • Check your blood sugar regularly and get your sugar under control
  • Got asthma or lung disease?  Use your prescribed inhalers
  • And, RIGHT NOW, stop smoking and vaping
  • Lose weight… Start right now. Commit to losing at least 5 kg (11 pounds) this month
  • Walk every day! Force yourself to walk at least 1.5km.(around 1  mile) every single day, starting today.
  • Get your flu vaccine (for existing strains )

Even if you believe you are healthy… Even if you are without diagnosed medical problems… Work at maximizing your health.


Exercise, weight loss, a healthy diet and good sleep… These can only benefit your body.

These simple steps will improve your resilience and boost your body’s ability to fight off the virus.

As Dr Phillips says: “.. in the face of this virus, even a very small amount of improvement in your overall health could be the difference between mild or more severe symptoms, and for some, it could mean the difference between life and death.”

So empower yourself. You are not helpless. You can boost your defenses and even if you do get the virus, you are already at your strongest.

Be prepared, not scared.

( adapted with extracts from to improve your chances against coronavirus, Opinion by James Phillips, 11.03.2020) .