Maintain Moderate Physical Activity During the COVID-19 Epidemic

Current novel Corona Virus (COVID-19) pandemic poses some challenges for active fitness enthusiasts

The COVID-19 virus is mainly spread by droplets. Someone sneezes or coughs in the air. The virus permeates the air and then infects a new host through the mouth, nose or eyes.

To get the latest information about COVID-19, you can visit the Centers for Disease Control and Prevention (CDC) website:

Coronavirus (COVID-19) Prevention

Based on our understanding of the spread of the virus, the CDC recommends avoiding gatherings of more than 50 people and maintaining a social distance of 6 feet (1.8m) or more between people. The latest recommendation from the White House is to limit the number of parties to 10 people.

In addition, there are suggestions related to personal hygiene, such as washing hands frequently and not touching your face. This may cause people to worry about exercising in the gym, after all, there are hundreds of people coming in and out every day.

In fact, the highest risk of serious complications of COVID-19 is actually the elderly (defined as 60 years old and above), as well as other people with chronic diseases or impaired immune function. These people should avoid the gym completely and stay at home. Or exercise nearby.

For all of us, men, women and children, regular physical exercise is still an important strategy to stay healthy!

Compared with sedentary, moderate-intensity physical exercise has better immune function. Similarly, regular physical exercise will reduce anxiety and perceived stress (many of us will feel this stress after the COVID-19 pandemic).

The "American Physical Exercise Guide" recommends 150-300 minutes of moderate-intensity aerobic exercise per week and muscle strength training twice a week. No matter when and where, 2 minutes, 5 minutes, 10 minutes or 20 minutes, every minute of being active is important!

This information has been adapted as a handout named "Rx for Health" and can be made available to the public, patients and your customers.

 

Here are some ACSM strategies to maintain physical activity and fitness:

Aerobic Exercise:

Indoor Physical Activities

• Put on some music, walk around the house or go up and down the stairs for 10-15 minutes, 2 to 3 times a day
• Dance to your favorite music
• Skipping rope (if your joints can withstand this pressure)
• Shoot a sports Vlog
• If you have household aerobic equipment, don’t let it fall to dust

Outdoor Sports and Physical Activity 

• Walk or jog near your house, but avoid crowded places
• Activities in the local park. Spending time outdoors may boost immune function, but be sure to wash your hands when you return home
• Can ride a bicycle
• Do gardening and lawn mowing (spring is just around the corner!)
• Playing active games with family

Muscle Strength Training

• Download the strength training app to your smartphone, such as the "7-minute freehand training" type of plan
• Watch some Vlogs of strength training
• Do yoga – deep breathing and meditation can also reduce anxiety
• Find a way to do simple muscle training at home, such as:
• Do "squat" type movements from a sturdy chair
• Lean against a wall, kitchen counter or floor doing push-ups
• Lunge squat or up and down steps with one foot on stairs
  
  

Don't sit all day

When watching TV, please get up every time a commercial advertisement (or regularly), and then go around your home or do some housework. For example, throw some clothes in the laundry room, wash the dishes or take out the trash. These activities only take a short time and you will gain a lot!

The following are the latest answers to common questions about sports activities and exercise related to the new corona virus :

Q: I have been tested for the virus, but there is no infection. Should I restrict my physical activity?

If you do not have any symptoms, it is currently not recommended to restrict physical activity. If you have symptoms of cough, fever and shortness of breath, seek medical evaluation first.

Q: Does exercise help prevent me from contracting the virus?

Moderate physical activity is associated with a healthier immune system. However, high-intensity training may suppress immune function, especially if you are not used to it. Balance your exercise plan.

 

Q: Should I take preventive measures?

The most important strategy to prevent infection is to avoid contact with other people infected with COVID-19.

Q: What if my child is at home with me?

Activities with children are the most fun! Find activities you can do together, active team games, private basketball courts, walks around the community.

Q: What if I start to experience symptoms?

Those who experience symptoms should follow CDC's recommendations. Following these recommendations, the following is a link to the CDC symptom webpage:

Symptoms of Corona Virus

Q: I am in quarantine and have been infected. Should I restrict my exercise?

People who are known to be infected but asymptomatic can continue moderate-intensity physical exercise, but they need to be guided by symptoms. They should pay attention to maintaining isolation from others to prevent the virus from spreading to others. If they are in a state of fever, cough or shortness of breath, they should stop physical exercise and contact medical personnel.

Find out more WORKOUT PLANS