قالب وردپرس درنا توس
Home / Health / Severe Covid-19 infection: Research shows that regular physical exercise can reduce the risk

Severe Covid-19 infection: Research shows that regular physical exercise can reduce the risk



The Kaiser Permanente study, published in the British Journal of Sports Medicine, studied nearly 50,000 Covid-19 adults.This survey It was found that people who meet the goals of the U.S. Department of Health and Human Services’ physical activity guidelines-at least 150 minutes of moderate to vigorous physical activity per week-significantly reduced the incidence of hospitalizations, intensive care unit admissions and deaths due to the following reasons Coronavirus 2019 Viral disease.
The guidelines are the same as those of the World Health Organization used in many countries. They are based on studies that support physical exercise to enhance immune function, reduce systemic inflammation, increase lung and cardiovascular health, and improve mental health.
With all these benefits of regular exercise, it is not surprising that physical exercise that meets these guidelines can also reduce the severity of Covid-19 symptoms. In fact, acute Covid disease is just one of many potential negative effects of sedentary behavior, which is a known risk factor for cardiovascular disease, obesity, diabetes, stroke and certain cancers.
To date, the serious Covid-19 risk factors identified by the Centers for Disease Control and Prevention in the United States include advanced age, maleness and potential comorbidities such as diabetes, obesity and cardiovascular disease.

Many of the risk factors listed are difficult, if not impossible, to mitigate, so if you feel powerless in the face of some of them, this is understandable. However, the results of this new study may add inactivity to the top of the list. Since inactivity is a changeable risk factor, you can completely control it! Read on to learn how to do it.

12 lifestyle habits to reduce stress

In order to reach the 150-minute exercise threshold in a week, you need to exercise less than 22 minutes a day. For people who exercise irregularly, this sounds a bit unbearable. But 22 minutes a day does not necessarily mean registering for a new gym membership, investing in treadmills or completely changing your schedule.

With the right strategy, you can complete your daily exercise goals without affecting your life, which is important for maintaining a new level of exercise.

Here are five practical, sustainable strategies that can help you be active for 22 minutes a day.

Important note: Before starting any new exercise program, please consult your doctor. If you feel pain, stop immediately.

1. Take regular walks

Since walking is very convenient, it is easy to compromise its benefits. However, the reality is that brisk walking is currently one of the most underrated exercises for humans to promote health and burn fat.
If you walk your dog frequently, extending the route is an easy way to participate in 22 minutes of exercise every day.

You may have gone at least a little every day. Maybe you walk to the mailbox or from the car to the office. Before you receive the mail or enter your office, can you walk around for five to ten minutes?

Do you walk the dog every day? Can you add time to your daily dog ​​activities?

If you haven’t taken regular walks, are there any activities you like, and hope you can do more, hoping to pair with a walk, such as talking on the phone with friends or family, listening to podcasts, audiobooks or music? By pairing your favorite activities with walking, you can make you want more activities on a regular basis, and you can more easily add walking to your schedule.

2. Practice short activities

The physical activity guidelines do not specify that you need to do a lot of exercise every day. The important thing is that you reach the goal of 150 minutes a week. You can break down the activity into the time frame that best suits your lifestyle.

Stop sitting and do these 8 activities throughout the working day-3 minutes at a time

For those who are sedentary, short-term exercise may be easier. When you divide 22 minutes into smaller time periods throughout the day, you will be amazed at how fast time passes.

What if you made six dashes in just four minutes of exercise? At 24 minutes, you will have 2 minutes of free time. It takes only three minutes of exercise to perform eight rounds.

If this sounds good to you, check out this article for specific ways to exercise for a few minutes every hour throughout the day.

3. Exercise smarter, not longer

When exercising, the standard belief is that we need at least one hour a day. A 2016 study led many people to believe that the ideal daily exercise goal is 60 to 75 minutes. However, recent research debunks these previous studies and found that they are based on self-reported data that are flawed because people forget their actual activity levels.
Strengthen your heart like a professional athlete
22 minutes of exercise every day is enough to reach the threshold of 150 minutes per week. An effective, heart-healthy way to enter these minutes is to perform rapid interval training, which includes four rounds of training, five minutes per round, and one minute per minute. These activities may include push-ups, squats, lunges, hip bridges, and high jump lifting exercises. Add a few minutes of warming up and cooling down, and you will easily reach the 22-minute mark.
Fitness expert Dana Santas showed push-ups, which can increase the strength of the upper body.
You can learn more about interval training here.

4. Return to the game

Did you play sports when you were young? What is your favorite outdoor activity? Going back to the recreational activities of adolescence, you can add more exercise to your life in a fun and energetic way.

Home exercises to strengthen the body and bond

If you played basketball at school, can you rejoin basketball by participating in an adult league or finding a group that regularly participates in relay competitions? Maybe you started martial arts since you were a kid, but you never set foot in the black belt. What makes you shrink? Can you and your important others or close friends engage in recreational activities, such as tennis, golf or cycling?

Or maybe you have your own children participating in sports. Can you practice with them? If they are small, you will draw blood when you play games like tag or hopscotch while you have a good time together. For more ideas on home exercise, please read this.

5. Track your activity

Do you really know how many moderate to rigorous activities you do every day? Just as people in the research I mentioned above misrepresented and underestimated their exercise activity, you might underestimate your level of exercise.

This top fitness equipment can upgrade your home workout (emphasis on CNN)

There are a variety of wearable technologies that can be used to track your activities. You may even be wearing one now. Whether you use technology or high-quality old-fashioned pen and paper, when we track our activities, we will not only maintain more accurate records, but also take another step towards personal accountability.

Accountability can go a long way in helping us achieve our fitness goals. A recent study published in the British Journal of Sports Medicine found that people walk nearly a mile every day when they use activity trackers on their phones or watches. Those study participants who had fitness trackers and provided exercise tips did more.

No matter how you keep track of your health (through wearable technology or just by logging), the act of recording your progress will help you keep it up.

If you are not familiar with regular exercise, or it has been a while since you are exercising every day, please check CNN fitness, but better newsletter, Designed to get you back to healthy, active daily activities.

Source link