We must follow a principle-step by step. At the initial stage of rehabilitation, the resistance and immunity have not fully recovered, which is not suitable for strenuous exercise. You can do some mild or moderate exercise in the family environment to maintain a good physical quality and mood.
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 the normal exercise activities before COVID-19's infection and return to the previous exercise level.
Don't consider starting exercise until you are fully recovered. Don't be too hasty Step by step, gradually find the right amount of training to avoid serious problems such as heart damage and myocarditis. In this process, we need to focus on the fatigue after exercise. If you feel tired, unwell or have other symptoms aggravated after exercise, you should stop your activities immediately, indicating that you are still very weak. If you feel good during the exercise, you can continue to insist.
In addition, the temperature is low in winter, so it is suggested that the recovery period should be mainly based on home exercise. "The home environment is warmer, the exercise intensity is better controlled, and it is not easy to cause other adverse physical reactions." Facing the frail elderly population, after the Yang Kang, you 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 staying in bed for a long time
According to the current data, after Yang Kang, through the gradual recovery of physical strength, the body can basically return to the state before infection, so there is no need to worry and worry too much. In the future, everyone can develop exercise habits in their lives, enhance their immunity through scientific fitness, improve their ability to resist viruses, and reduce the risk of reinfection.