The COVID-19 epidemic spread all over the world, which made people panic and afraid to wander around. It not only dealt a heavy blow to the world economy, but also led to the imbalance of most people's lives. People go out to exercise less, sit in front of the TV and watch a play or slide their mobile phones. Such a bad lifestyle has gradually endangered our physical and mental health. Caotun Sanatorium of the Ministry of Health and Welfare is active, encouraging people to make good use of their bodies and spare time to create a "gym" that is easy to get in life, so as to keep fit and prevent epidemics.
Promote "mobile gym" and make full use of life functions.
Cai Jiayu, acting director of the functional therapy department of Caotun Sanatorium, said that exercise can bring many benefits to the body and strengthen the immune system, such as accelerating metabolism, increasing bone density, improving learning efficiency, relieving stress and increasing self-confidence.
Exercise can also maintain good muscle strength and endurance, prevent injuries, promote health and make the body less prone to fatigue and pain. During the epidemic prevention, Cai Jiayu suggested how to start the fitness program at any time, improve the immune system, and gradually strengthen the intensity according to physical fitness according to the steps of "1 break, 2 gradual, 3 integration".
Break the habit of less activity and gradually increase the intensity.
1. Break the habit of inactivity: get up every 1 to 2 hours, hold the wall or desk and chair, spread your feet apart, stand firm, stand on tiptoe, center your upper body for 5 ~ 10 seconds, rest for 5 seconds, and repeat 10 times for about 3 minutes. Tiptoe exercise can help calf muscles contract and make venous return better.
2. Gradually increase the intensity: you can start practicing by squatting against the wall. First of all, the upper body buttocks stand upright against the wall, feet are shoulder-width apart, and slowly squat down until the thighs are flush with the ground. At this time, you should pay attention to the position of your knees not to exceed your toes. It is recommended to maintain 10 for 30 seconds before getting up. Squat can promote blood circulation, improve metabolic rate and enhance immunity. Squat against the wall, as long as there is a wall, you can exercise without auxiliary equipment, which is very convenient.
Integrate exercise into life and prevent disease harm.
Integration into daily life: Integrate physical activities into daily life and change lifestyle, so as to enhance the degree of activities, such as getting off one stop in advance when taking public transport, climbing stairs up and down floors, walking to eat, walking the dog, and exercising while watching TV. Making good use of your body to exercise anytime and anywhere can inject more kinetic energy into yourself and make the "action gym" smoothly integrate into daily life.
Lan Ruohong, president of Caotun Sanatorium, also reminded people that when their immunity is low, they are vulnerable to viruses. To prevent diseases, it is necessary to maintain the normal operation of the immune system in the body. In addition to adequate sleep and balanced nutrition, good exercise habits can promote body circulation, increase self-immunity, and encourage everyone to promote the "action gym" together to keep fit and prevent epidemics.
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