Physical activity in a pandemic

Exercise and leeloo is the path to health, wellness, and longevity. Even if the body is in good shape and there is no need to lose weight, physical activity should still be present in everyone’s life. In combination with proper nutrition and sound sleep, physical activity will give excellent results when the immune system collides with a viral infection.

The coronavirus is changing our daily habits, and many are wondering how to properly behave during a pandemic and isolation. To do this, you need to understand how physical activity affects the body’s work in response to the virus.

Exercise acts as a modulator of the immune system. During and after exercise, anti-inflammatory cytokines are released and the activation and circulation of lymphocytes is increased.

And too much and too little physical activity is not good, while average physical activity is very beneficial for a person in general. For example, the World Health Organization recommends 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week, or a combination of moderate and vigorous physical activity as the minimum bar.

Some studies have shown that exercise about 3 times a week, 2-3 months before infection, better prepares the human body to fight the virus. Light exercise can protect against complications from infection, while complete lack of physical activity, or too much exercise, is not.

Exercise during the coronavirus pandemic.

1. Enough three workouts for 20-45 minutes (it is worth looking at the state of health) per week.

2. You need to try to maintain your physical shape, and not focus on building muscle mass.

3. Use online resources to choose the style that suits you, a set of training for various muscle groups. Most of them are publicly available on YouTube.

4. Walk. Even a short walk will help you stay toned. If there is no way to go outside, then you can walk around the house, at the same time, talking on the phone, for example.

5. Ideally, it is better not to be in a sitting position for more than 30 minutes, if possible, you should take breaks in sitting. If strength allows, then try to do work or do household chores while standing as often as possible. It also affects productivity.

6. If you decide to go outside to walk or play sports, make sure you are at least 1 meter away from other people.

7. It is very important to monitor health in a complex and, along with physical activity, follow a healthy diet and sound good sleep. Immunity will thank you!

The most important thing is not to despair if you suddenly do not have the strength or desire to complete the workout. Each activity should be enjoyable, or at least not uncomfortable, both physically and mentally. The best option is a reasonable alternation of mental activity and physical activity.

Physical exercise for the coronavirus pandemic that could hurt

1. Do not engage in exhaustion training. It is better to do a 20-minute exercise in the morning than to exhaust yourself with a 3-hour workout in the gym.

2. Do not play sports if there are any symptoms of a cold, malaise

3. It is not necessary to exercise more than 5 times a week, the body must have time to recover.

4. Do not exercise in tight, confined spaces. You should choose spacious gyms with a small number of people (not at rush hour), but it is better to work out at home, having previously prepared the necessary equipment. If you nevertheless decide to continue visiting the fitness club, try to work out with gloves, do not touch your face with your hands and, if possible, disinfect surfaces, wash and handle your hands as often as possible.

5. Worth team sports. This will reduce the infection of a large number of people. If you love to run, you should not give up this pleasure, but choose places where social distance is respected.

Physical activity in a pandemic

Exercise is the path to health, wellness, and longevity. Even if the body is in good shape and there is no need to lose weight, physical activity should still be present in everyone’s life. In combination with proper nutrition and sound sleep, physical activity will give excellent results when the immune system collides with a viral infection.

The coronavirus is changing our daily habits, and many are wondering how to properly behave during a pandemic and isolation. To do this, you need to understand how physical activity affects the body’s work in response to the virus.

Exercise acts as a modulator of the immune system. During and after exercise, anti-inflammatory cytokines are released and the activation and circulation of lymphocytes is increased.

And too much and too little physical activity is not good, while average physical activity is very beneficial for a person in general. For example, the World Health Organization recommends 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week, or a combination of moderate and vigorous physical activity as the minimum bar.

Some studies have shown that exercise about 3 times a week, 2-3 months before infection, better prepares the human body to fight the virus. Light exercise can protect against complications from infection, while complete lack of physical activity, or too much exercise, is not.

Exercise during the coronavirus pandemic.

1. Enough three workouts for 20-45 minutes (it is worth looking at the state of health) per week.

2. You need to try to maintain your physical shape, and not focus on building muscle mass.

3. Use online resources to choose the style that suits you, a set of training for various muscle groups. Most of them are publicly available on YouTube.

Concept of physical therapy during or after covid-19 outbreak – focus on the hand with dumbbell

4. Walk. Even a short walk will help you stay toned. If there is no way to go outside, then you can walk around the house, at the same time, talking on the phone, for example.

5. Ideally, it is better not to be in a sitting position for more than 30 minutes, if possible, you should take breaks in sitting. If strength allows, then try to do work or do household chores while standing as often as possible. It also affects productivity.

6. If you decide to go outside to walk or play sports, make sure you are at least 1 meter away from other people.

7. It is very important to monitor health in a complex and, along with physical activity, follow a healthy diet and sound good sleep. Immunity will thank you!

The most important thing is not to despair if you suddenly do not have the strength or desire to complete the workout. Each activity should be enjoyable, or at least not uncomfortable, both physically and mentally. The best option is a reasonable alternation of mental activity and physical activity.

Physical exercise for the coronavirus pandemic that could hurt

1. Do not engage in exhaustion training. It is better to do a 20-minute exercise in the morning than to exhaust yourself with a 3-hour workout in the gym.

2. Do not play sports if there are any symptoms of a cold, malaise

3. It is not necessary to exercise more than 5 times a week, the body must have time to recover.

4. Do not exercise in tight, confined spaces. You should choose spacious gyms with a small number of people (not at rush hour), but it is better to work out at home, having previously prepared the necessary equipment. If you nevertheless decide to continue visiting the fitness club, try to work out with gloves, do not touch your face with your hands and, if possible, disinfect surfaces, wash and handle your hands as often as possible.

5. Worth team sports. This will reduce the infection of a large number of people. If you love to run, you should not give up this pleasure, but choose places where social distance is respected.