Strong endurance is one of the main shields against the COVID-19 corona virus. Regular exercise is said to maintain fitness and body immunity.

But with the need to isolate and limit the distance to the environment, how do you protect your exercise routine?

Yes, just live sports, do not have a lot of reasons. Many really, the choice of sports that can be done at home. Even if you are forced to leave the house, there are several things you can do to reduce the risk.

Here are some tips so you can still exercise safely to maintain a state of fitness in the midst of the corona virus pandemic.

1. When can and should not exercise?

The Association of Sports Medicine Specialists (PDSKO) asserted that there were no recommendations to limit physical activity during quarantine or isolation, as long as no symptoms were found. If you have a fever, cough, shortness of breath, it is advisable to stop training and see a doctor immediately.

2. What kind of sports are safe?

Whatever type of exercise, the key is in volume and intensity. Moderate and moderate physical exercise can increase immunity or immunity. For example, enough to go up and down stairs for 10-15 minutes, 2-3 times a day.

Physical exercise with high intensity and for a long time will have the opposite effect, which decreases the body’s immunity. The risk of infection will actually increase.

3. How to measure intensity?

For those who have a device such as a fitness tracker or sportwatch, the intensity of exercise can be easily monitored more accurately. But not necessarily with expensive tools, speech tests are also very reliable for measuring intensity.

If during practice someone can still talk even though he is breathing hard, it can be said that the intensity of the training is at a moderate level. Meanwhile, if you can not talk, it means there is a high intensity.

4. What are the recommended sports menus?

There are three important components in sports to maintain fitness namely aerobics, muscle strength, and stretching. Aerobics can be done by brisk walking around the house, up and down stairs in the house, jump rope, or dance. Muscle strength training for example push ups, squats, and various other simple movements.

For those who have to work from home, stretching or stretching is very important. To avoid getting stuck in a chair all day, take time every 2 hours for static stretches for 10-15 seconds.

5. Is it safe to exercise outside?

In theory, as long as the body is healthy enough, keeping a distance from other people during activities, and always maintaining personal hygiene, it should be safe. But in practice, it is difficult not to hold anything while outside the home. One study even called the corona virus can also stick to the shoes and carried home.

If there is an option to keep doing it at home, then outside sports should be avoided for the time being.

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