Home exercise

Different people have different strengths

It is recommended to carry out moderate intensity exercise at home, and it is appropriate to feel light shortness of breath after exercise, slight heat around the body, slight red face, and eliminate fatigue after rest.

Adults with good physical fitness and good exercise habits can carry out high-intensity intermittent exercise to improve cardiopulmonary function and basic strength quality, and the efficiency is higher. For example, running in place, push-ups, jumping jacks, burpees, etc., each group exercises 10-15 times, for 2-4 groups.

The elderly and adults who lack exercise: it is recommended to focus on functional exercises and exercises to improve flexibility and balance quality. Do some stretching and twisting exercises for the muscles in the key parts of the shoulder, neck, chest, and back.

Children and teenagers: It is recommended to exercise for 15-20 minutes in the morning, afternoon and evening. Children focus on agility, flexibility, coordination and balance exercises.

People with physical disorders who are not convenient to exercise: maintain a daily routine of activity, do not completely stay in bed, and try to take the initiative in the limited space at home.

Outdoor sports

Try to choose an open park

Place selection: parks, sports fields and other places with low personnel density.

Exercise options: brisk walking, jogging, aerobics and other aerobic exercises, Taijiquan, eight Duan Jin and other health exercises. Do not choose contact confrontation sports. Multi-player sports should be based on individual practice. Avoid close proximity, contact, high-intensity competition, adversarial team sports and square dancing and other gathering fitness exercises.

Personal protection: Carry a mask and keep a safe distance from people. People walking outdoors should keep a distance of at least 4 meters. Runners and cyclists should keep a distance of at least 10 meters; Fast cyclists should keep a distance of at least 20 meters. Do daily disinfection work after returning home.

Exercise amount

Be fully prepared for activities

Zhang Wenjing said that it is necessary to warm up before exercise, fully prepare for activities, pay attention to hydration and nutrition after exercise, change clothes in time after sweating, and avoid getting cold. Pay attention to rest and sleep. The amount of exercise is not the greater the better, excessive exercise will damage the body's immune function and affect health.

The criteria for judging the appropriate amount of exercise: recovery time after exercise, if about 3 minutes after the end of the exercise, you can basically return to the previous state, it means that the exercise intensity is more appropriate, and the level of their own heart and lung is suitable; Monitor the heart rate, usually the maximum heart rate of the human body is 220 minus their age, the heart rate does not exceed 80% of the maximum heart rate of the human body during exercise, indicating that the exercise intensity is appropriate.