How to keep healthy when stay at home during COVID-19
At present, the COVID-19 has erupted and spread in many places around the world, and the pressure for prevention and control continues to increase. ACSM recommends reducing the movement of people and staying at home as much as possible.
Based on our knowledge of the spread of the virus, the Centers for Disease Control and Prevention recommends avoiding gatherings of more than 10 people and maintaining a social distance of 6 feet (1.8 meters) or more (the latest White House recommendation is to limit the number of people to 10) In addition, there are suggestions related to personal hygiene (wash hands frequently, do not touch the face), which may cause people to worry about the exercise in the gym, because hundreds of people enter and exit there every day, so we recommend exercising at home . The high-risk group of serious complications of COVID-19 is the elderly (65 years old and above) and others with chronic diseases or immune impairment. These people should avoid entering and leaving the gym altogether and exercise at or near home.
What sports can we do at home?
Do some aerobic exercises indoors:
Put some music on, walk fast indoors or go up and down the stairs for 10-15 minutes, 2 to 3 times a day.
Dance with the music you like.
Jump rope (if your joints can bear it).
Yoga can reduce anxiety.
If you have aerobic exercise equipment at home, please use it.
If you do n’t have equipment, you can also do strength training indoors, such as:
Squat or sit-stand on a sturdy chair;
Rely on a wall, counter or floor for push-ups;
Squat lunges or do one foot up and down stairs on stairs.
Rely on a wall, counter or floor for push-ups;
Squat lunges or do one foot up and down stairs on stairs.
Outdoor (provided that the local government allows):
Walk or jog near your place of residence (avoid crowded spaces).
Activities in local parks, be sure to wash your hands when you get home.
ride a bike.
Do gardening (spring is coming!).
Play some active games with your family.
Don't sit all day!
If you are watching TV, please stand up for activities or do some housework during each commercial (or regularly). For example, throw some clothes into the laundry room, wash dishes or take out the garbage. Although it is a short-term event, it will be a lot of gains!
You may ask whether exercise helps prevent me from getting a virus?
Moderate-intensity physical activity is associated with a healthier immune system. However, high-intensity training may suppress immune function, especially if you are not used to it, so pay attention to balancing your exercise plan.
Moderate-intensity physical activity is associated with a healthier immune system. However, high-intensity training may suppress immune function, especially if you are not used to it, so pay attention to balancing your exercise plan.