Exercise is a physical movement that is carried out to keep our muscles working and burn calories so that the body becomes fit. There are so many types of sports that you can do, whether it's just jogging , swimming, walking, gymnastics, and many more. During this pandemic, exercise is no longer a necessity, but a new way of life for the people. Types of sports that are trending during WFH include golf and cycling for outdoor and gymnastics and yoga for indoor . However, are these trending types of sports suitable for you to do during WFH? Check out the explanation below!
What type of exercise is suitable for those of us who work from home?
During this pandemic, actually exercising outdoors is more recommended than exercising indoors, especially in a studio or gym . This is due to better air circulation outside the room compared to indoor air circulation. We can do sports such as walking, jogging , cycling, badminton or golf. However, if you want to exercise outdoors, you must always be strict and disciplined in wearing a mask, washing your hands with soap, and keeping your distance from other people.
If you are still afraid to exercise outside the home, try doing light exercise such as yoga, gymnastics or aerobics in the yard or indoors. In fact, the activities of sweeping, mopping and washing clothes that you do regularly at home also include exercise.
When should we exercise and how long is the correct duration of exercise?
The correct time to exercise actually has no rules because we can do exercise at any time. If we want to exercise at night, it would be better to do it 2 hours before going to bed. Meanwhile, if it is done in the morning, afternoon or evening and we feel hungry before exercise, we are allowed to eat at least 2 hours before exercise. Also keep in mind that after exercising, you are advised not to eat heavy food immediately.
Before doing sports, you are required to warm up, as well as cool down after you finish doing sports. Heating and cooling down may last only 10 minutes as long as they are done properly and correctly. Although of short duration, warm-up and cool-down are essential to reduce the risk of injury and will have tremendous positive effects on the body, muscles, heart and other organs.
The key to exercise for a healthy body is to do it regularly and consistently. We just need to do sports for 30 minutes every day. It is recommended that the type of exercise chosen is low to moderate intensity. If you are still a beginner, don't forget to always start gradually. For example, if you like jogging , then start by walking first for 15 minutes, then increase it to brisk walking, jogging, and then increase the intensity back to jogging for 30 minutes if your body is used to it.
Can I take off my mask while exercising?
Using a mask when exercising during the COVID-19 pandemic can indeed make it difficult to breathe. However, there are tips you can do to anticipate this. First, wear a cloth mask. The pores of cloth masks are much larger than medical masks, so you can breathe more easily. Even so, this cloth mask must be replaced every 4 hours to avoid exposure to the virus. Second, wear a mask when there are people around us. If we exercise alone in a quiet place, the use of masks is not mandatory. Third, do sports with light intensity so you don't run out of breath quickly. Apart from the problem of masks, you also have to always remember not to touch your eyes, nose and face with dirty hands.
Are patients who have been infected with COVID-19 allowed to exercise?
Patients who have been infected with COVID-19 must continue to exercise. This is done to boost the immune system in the body. Not only exercising, COVID-19 patients must also improve their diet and consume lots of vitamins D and C. There are many types of sports recommended for COVID-19 patients, ranging from light to moderate intensity levels (gymnastics, aerobics , yoga, push-ups ) which completely depends on the condition of each person. 4 things to do for a healthy life are:
- Consume food with balanced nutrition
- Improve sleep patterns
- Sufficient exercise
- Stress management
Those are some types of sports that are right for those of you who are WFH along with some tips. Remember to always wear a mask, wash your hands with soap, and keep your distance from other people while exercising outdoors so you can always avoid COVID-19. Let's adopt a healthy lifestyle and continue to fight the COVID-19 virus with EMC. #LiveExcellently
Article written by dr. Andi Nusawarta, M.Kes, Sp.OT (K)Sports (Specialist in Orthopedic Surgery and Traumatology, Sports Health and Arthroscopy Consultant at EMC Sentul Hospital).