"Exercise" the New Normal way to be safe and far away from "COVID-19"
Association Heart of America (American Heart Association) recommends exercising at least 150 minutes per week or 30 minutes a day, 5 days a week. To prevent unhealthy cardiovascular disease, cardiac ischemia.
The N95 mask should not be used for exercise, as when exhaling in the mask. We're going to breathe carbon monoxide. Back into the body It makes the lungs and heart work harder.
The exercise outdoors must be based on social distancing hat or headband so that sweat does not flow down the face or eyes. And not wiping your hands on your face, eyes, nose, not spitting legs To reduce the spread of disease
MD. Akniษฐs Watthana Suk doctor of Internal Medicine hospital Samitivej Srinakarin identified by the outbreak of cattle wid -19 ( COVID -19), resulting in people's behavior changes. New things called "New Normal" or "new life", especially the turn to technology in daily life. Both ordering food online Teleconference Distance Education (Learn from Home), Work from Home, Mobile Banking Payments, and Hygiene Behavior Modification via TeleCare and Telemedicine.
It's important that more and more people become aware of health care through exercise. Because having good health will help build immunity. Prevent serious illness
By exercising in a new way (new normal) can be safely done as follows.
Start with goal What is exercise for?
Exercise is divided into two groups: exercise for good health. And exercising for athletes Or to enter the competition field
- Exercise for good health The American Heart Association recommends exercising at least 150 minutes a week or 30 minutes a day, 5 days a week. To keep the heart and blood vessels healthy Prevent ischemic heart disease With exercise that does not have to be very hard Keep your heart rate between zone 2 (heart rate 60-70% of maximum heart rate) to zone 3 (heart rate 70-80% of maximum heart rate) or can be spoken in short sentences. In addition to cardio exercises, Strength Training should be performed, such as strength training, twice a week. And if you want to increase strength More healthy To increase the time from 150 minutes to 170 -300 minutes, the maximum benefit is 300 minutes per week. If it exceeds this, it may not increase the health benefits. But will benefit in terms of efficiency Speed and durability
- Working out for athletes or for competition It is mostly training in preparation for competition. And increase the capacity Which can practice according to the schedule Most of them have periods longer than 150 minutes a week because their bodies are stronger.
Home exercise
Before the lock down The gym needs to be closed. Since it is a gathering place of many people It is easy to spread the virus. Many fitness centers offer exercise classes exclusively for live memberships (Workout at Home), which can be frustrating at first. Not used to exercising alone But after more than 2 months, it can be done with fun. Exercising at home or at the condo makes it less time consuming and cost effective to travel to the gym as well. Non-fitness members can choose their favorite workouts from YouTube. Which has a wide selection as well
It is also considered a dusting session of exercise equipment, including treadmills, bicycles, etc., to return to exercise again in a new way of life.
Exercise outside the home
Face mask An essential accessory to have on hand
With the restrictions, the gym can only open part of the service. While the park is permitted, you must wear a mask at all times while exercising. This resulted in a question of safety.
There was a doctor who came out to do an experiment on his own by putting a string on the artery. While wearing a mask on the treadmill And conduct blood testing When running until the heart rate is approximately zone 3, the result is evident that the oxygen in the blood is low. (But the carbon dioxide did not add much Because the lungs can expel carbon dioxide), it is therefore clear that a mask should not be worn while exercising. Especially those with medical conditions such as heart disease , high blood pressure and lung disease, however, if it is just walking or jogging. Giving your heart rate around zones 1-2 may be able to
Also, the type of mask has an effect as well. Masks that are good at preventing germs and preventing secretions, such as the N95, are not suitable for exercise. Cloth mask with very low weave makes it easier to breathe. But less protection against viruses Therefore, there should be some distance between people around For masks with ventilation valves Help breathing easy But not prevent disease If there is a cough and sneeze, it can be easily spread the disease.
For those who live in the suburbs or have a village area where they can jog without rules, a mask is required. Run with a distance of at least 2 meters from those around you.
A mask suitable for each type of runner.
- Low zone (zone 1-2), wear a mask Or a cloth mask for walking or running. Aerobic is light, breathing is not very strong. Keeps changing when the mask gets wet. Open to rest and breathe periodically
- Zone 3 runner, heart beats faster Breathing more vigorously The mask gets wet easily. And have a chance of low oxygen during exercise Therefore, avoid wearing a mask during strenuous exercise. Consider wearing a buff cloth instead for easier breathing. And open to rest and breathe periodically
- The Tempo or Interval is an Anaerobic exercise that requires a lot of oxygen. Breathing hard all the time It is not recommended to wear a mask Because it can be dangerous Should find a place that is not close to each other while exercising.
N95 masks should not be used for exercise. Because when exhaling in the mask We're going to breathe carbon dioxide. Back into the body It makes the lungs and heart work harder.
However, exercise in every zone is social distancing, wearing a hat or headband so that sweat doesn't flow into your face or into your eyes. And not wiping hands on face, eyes, nose, both during exercise and after exercise Do not spit legs. To reduce the spread of COVID-19 and when exercising, cleanse your body immediately.
If the weather is hot, be careful with heat stroke.
Another problem of exercising outside the home is that hot weather causes heavy sweating to help cool the body. If the weather is so hot that the body can not adjust the body temperature in time The body will heat up or heat stroke (Heat Stroke) until the organ malfunctions. May result in seizures Or sudden kidney failure
Therefore, if found that the temperature during the day is about 36 degrees, exercise should not be taken outside Should avoid exercising in the morning or evening when the outside temperature drops.
If you need to exercise or go out in hot weather Should wear clothes that are good ventilation. Drink enough water And frequent sips of water
People who exercise Should drink about 700 cc of water 2 hours before exercise or drink 500 cc of water and 200 cc of mineral water while exercising should drink water every 20 minutes about 250 cc or more depending on thirst. And if exercising for more than 1 hour must also drink electrolytes.
Observing heat stroke symptoms
The urine is dark, headache, nausea, vomiting, cramps, no sweat, which should stop exercising immediately. And hurry to the hospital as soon as possible Tell staff information To reduce body temperature quickly
Health check Before exercise
It is important to check up before exercise. Especially those with underlying disease People who started exercising And athletes who want to increase their performance Which can be examined as follows
- Detect hidden diseases
- Check exercise performance
- Detect the true heart rate individually
- Basal Metabolic Rate (BMR) to view your daily metabolic rate. Or the minimum number of calories needed each day
- Evaluate patients with underlying disease.
When COVID- 19 may not go away anytime soon And daily use Will never be the same Learning and adjusting the behavior in a new way or New Normal has a very important role and need.
