The domestic COVID-19 epidemic has increased, and coupled with the air season, people have worn masks and reduced their presence in public places, and their outdoor sports have also decreased. The doctor recommends that you can engage in aerobic and...
The domestic COVID-19 epidemic has increased, and coupled with the air season, people have worn masks and reduced their presence in public places, and their outdoor sports have also decreased. The doctor recommends that you can engage in aerobic and resistance exercises at home, and eat normally and balancedly, so as to improve immunity.
Chen Yaozhi, a doctor at the Orthopedic Department of Kotota Hospital, said that according to the 2011 study in the United States, he worked in moderate-strength exercise for more than one hour every day, which was 1/3 less than non-strength exercise and upper respiratory tract infection; the strength of the exercise can be estimated by talking tests. When moderate-strength exercise, a whole sentence cannot be fully expressed, and the middle must be changed.
Chen Yaozhi suggested that people can do moderate-strength aerobic exercise indoors for 30 minutes a day. 60-minute resistance training 3 times a week. Aerobic exercise can be used to ride indoors, fly wheels, or climbers can practice with bare hands. Resistance training can perform bare hands squats, stand up on the ground, and squats with legs, or use water tanks and elastic sluices to increase strength and difficulty.
Cheng Yousheng, a physical therapist at the Children's Comprehensive Hospital, believes that balanced diet, adequate sleep, regular lifestyle and regular exercise can help improve immunity. People can use chairs to exercise at home. The movement should be slow, and the elderly should reduce the amount of time and do what they can. You can also teach on TV and online, dance health exercises, do eight-stage exercises, learn energy, stretch exercises, etc.
The chair exercises as follows:1. Half-squat on the chair with a high back: stand first, straighten your waist and half-squat, and your knees are bent higher than 90 degrees, then resume your standing posture; squat down and stand up count by 1, 50 times each morning and evening.
2. Sitting on a chair to hold the water bottle: Straighten your hand to the side, suck your air and put it on the water bottle until it is above the top, put your breath down, and change your hands. You can also straighten the water bottle forward for 10 minutes each time, also for 10 minutes each time.
3. Straighten your legs and touch your feet: sit 1/3 on the chair, stretch your feet straight and step on the ground, lift the tip of your feet, then touch the tip of your feet with your hands, and then change your feet, each for 5 minutes.
4. Lift your legs and stretch: sit 1/3 of the chair, step on the ground with one foot, knees at 90 degrees, then straighten your knees, lift your legs, lift your feet and lift your feet for 10 seconds, and 30 legs each.
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