To improve physical fitness and self-immunity, we should start from three aspects: first, pay attention to prevention and control measures and do a good job of personal protection. Wear a mask, wash your hands frequently, don't gather, go home and disinfect with 75% alcohol to block the route of infection. The second is to combine work and rest, and proper exercise makes the body full of vitality. Don't stay up late, get enough sleep, let your body function recover and improve your immunity. Third, properly strengthen nutrition and TCM nursed back to health to improve the ability to resist viruses. To strengthen the protein vitamins, energy and other nutrients needed by the human body, the body can be strong with sufficient nutrition. The elderly should pay attention to the conditioning of traditional Chinese medicine, strengthen the spleen and stomach, strengthen the waist and kidney, and adjust the yin and yang of the internal organs, which can greatly improve the body's resistance to viruses and protect health.

Physical exercise can strengthen the body and improve immunity. Therefore, please keep the habit of exercising 1 hour every day. Studies have shown that physical exercise and vaccination can play a dual protective role. Whether studying at a desk, watching TV or playing games, sitting at home for a long time is very harmful to students' health. Therefore, we should often get up and walk, move our shoulders and necks, swing our arms, kick our legs and feet, stretch ourselves, and even help our parents do housework. In a word, it is good to avoid sedentary. It only takes two or three square meters to exercise at home.

Family exercise can be carried out in the following three easy-to-learn ways: strength exercise, stretching exercise and cardiopulmonary exercise.

In strength training: boys can choose push-ups and flat support; Girls can choose sit-ups, sit-ups and leg lifts. If you don't have dumbbells, you can use mineral water bottles, books and other items as substitutes to carry out squat and semi-squat weight-bearing exercises.

In stretching exercises, we can relieve the discomfort of shoulders, neck, waist, back and legs through stretching exercises and flexibility exercises.

In cardiopulmonary exercise: skipping rope is the most convenient and effective way, which can not only improve cardiopulmonary function, but also increase the strength of ankle joint.

Tip: family physical exercise should be gradual, not unexpected. Because sitting at home for a long time, your body function is not active, you should do some stretching exercises first and fully warm up. If possible, it is best to lay a mat or carpet to avoid slipping and pulling. In addition, attention should be paid to ventilation by opening windows to increase air circulation. Physical exercise at home is not suitable for long-term high-intensity exercise. According to local conditions, it varies from person to person. "If the intensity is too high, it will lead to physical dysfunction, decreased immune function and increased risk of sports injury."