Exercise is a key preventive measure to control weight and prevent chronic diseases and infectious diseases (including COVID-19), which helps to have better cardiopulmonary function. But we should not be blind. There should be a plan suitable for your own situation, step by step. We can take a small step first and treat our health and life well.
The method of "physical activity and exercise" after COVID-19's rehabilitation can be carried out in five stages under the premise of safety, so as to protect his health.
The first stage is to prepare for the recovery of exercise, including controlling breathing movement and slow walking, stretching and balancing movement.
The second stage is low-intensity activities, such as long walks or low-intensity housework, which can gradually increase the daily exercise time from 10 minutes to 15 minutes.
The third stage is moderate-intensity activities, such as brisk walking, going up and down stairs, jogging and so on. You can add some strength exercises appropriately, or do some resistance training with elastic belt or dumbbells at home.
The fourth stage is a moderate-intensity exercise, and the skills are coordinated and effective. You can run at a normal pace, as well as your favorite fitness programs, such as cycling, swimming and dance classes.
The fifth stage, return to daily exercise. At this time, you can complete normal exercise activities and return to your previous exercise level before you get the COVID-19.
Don't rush to exercise until you are fully recovered. Recently, we also heard that some people who have recovered from illness will still feel tired, weak and dizzy after returning to work, and immediately put themselves into busy work, and their physical condition is not as good as before. It is suggested not to do strenuous exercise at this time. We must firmly remember the word "step by step" and gradually return to the previous activity and workload, and don't rush for success. If you feel "discomfort after fatigue", you should stop your activities immediately. "
In addition, the temperature is low in winter, so it is suggested that the recovery period should be mainly based on home exercise. Old friends can bask in the sun on the balcony, which is conducive to promoting the body to absorb nutrients in the diet, greatly enhancing immunity and reducing the risk of osteoporosis. If conditions permit, you can also do some simple muscle traction to avoid long-term bed rest.
Whether you are in the period of new coronary heart disease or just "yangkang", you should exercise step by step, and don't reach the intensity before the onset immediately, because your physical strength and immunity are in the recovery stage at this time.