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KOMPAS.com – We may already know the health protocols to protect ourselves from contagion of Covid-19. However, what is often forgotten is the recommendation to exercise regularly.
Sports training is an important aspect to support general health and also significantly increase the body’s immunity.
Research shows, exercise will increase blood circulation and lymph flow due to muscle contraction. This will also increase the circulation of immune cells so that the number of cells in the body increases.
Reporting from the British Journal of Sports Medicine, a study conducted on 48,440 adult patients with a diagnosis of Covid-19 from 1 January 2020 to 21 October 2020 showed that inactive Covid-19 patients were at greater risk for hospitalization, admission to the ICU. , and mortality, compared to patients who consistently met physical activity guidelines
According to sports medicine specialist Alvin Wiharja, to get benefits for immunity, exercise does not need to be strenuous.
Also read: It’s enough to lift weights 3 seconds a day to maintain muscle, can you?
“To improve fitness and endurance, he recommends moderate-intensity physical exercise for 150-300 minutes per week,” said Alvin in the #GoodHealthGoodKnowledge webinar held by Good Doctor, some time ago.
The types of exercise we can do include running, swimming, and cycling, as well as two muscle strength training sessions per week.
“Make sure not to exercise too strenuously to avoid excessive fatigue which can cause the body’s immune system to decrease thereby increasing the risk of infection,” he added.
To measure level exercise intensity done, Alvin shares an easy trick using the method talk test.
“If we can still speak fluently while exercising, it means that the intensity is low. It’s difficult or stammering to speak while exercising means moderate intensity. When we exercise, we can no longer speak, which means high intensity,” he said.
Also read: 8 Types of Exercise to Control High Blood Pressure
Sports for Covid-19 patients
Exercise is also recommended for Covid-19 patients who are self-isolating (isoman) because it can strengthen and rebuild immunity.
“For those who are in quarantine, whether positive for Covid-19 or not, it is still recommended to do moderate-intensity physical exercise. However, if you experience clinical symptoms, stop exercising immediately and consult with credible medical personnel as appropriate,” he said. Alvin.
To increase physical activity during isomanism, he gives some tips, ranging from reducing sitting time to walking around the room. We can also do cardio exercises such as dancing, going up and down stairs, or using cardio machines such as treadmills and stationary bikes.
Also read: Understand, 5 Important Things Before Fitness Exercise
Meanwhile, strength training can still be done even if we don’t leave the house. For example, by following a 7-minute workout that doesn’t do tools on Youtube, practicing yoga, or strength training such as push-ups, lunges, or squats.
“For those who are just starting to exercise, they can do physical exercise gradually. For example starting with 2, 5, 10 or 20 minutes until the target. Adjust to the ability of your body. Every minute counts and counts,” said Alvin.
Online consultation
To get the right information about sports that suit your fitness goals, you can now consult online through Good Doctor’s telemedicine, namely Sport Medicine Clinic.
Through this virtual clinic, you can consult directly with a certified sports medicine specialist.
“During the pandemic, more users are interested in talking to sports consultants about the types of sports activities that are most suitable for them during lockdown and new normal activities, so that they can maintain their fitness status and strengthen their immunity,” said Dr. Adhiatma Gunawan, Head of Medical Good Doctor Technology Indonesia.
According to him, the most frequent consultations handled by this clinic are weight loss, muscle aches and back pain and exercise advice for obese patients.
Also read: Beware, Obesity Is More Vulnerable During the Covid-19 Pandemic
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