How to prevent physical and cardiorespiratory deterioration with exercise that can be done at home right now


How to prevent physical and cardiorespiratory deterioration with exercise that can be done at home right now

Although the amount of exercise tends to decrease as the amount of time spent at home increases, it is necessary to maintain good cardiopulmonary function and muscle strength in order to maintain a healthy mind and body. The exercise physiologist Rachel Climy and others have published "How to exercise comfortably even in a house with limited space" basically for elderly people and people with chronic diseases, but lack of exercise It is designed so that even a person who is slightly confident in their physical strength can do it without difficulty.

For older people and those with chronic health conditions, staying active at home is extra important – here's how

Fitbit, the developer of the activity tracker, said that on March 22, 2020, the physical activity level among users was decreasing globally compared to the same period last year.Reported. This is within the range of expectations given that we spend more time at home as a countermeasure against the novel coronavirus infection (COVID-19), but that does not mean that lack of exercise does not affect people.

One of the effects of lack of exercise on the body is "cardiopulmonary function".

Cardiopulmonary function literally refers to the work of the heart and lungs, and it means that oxygen is efficiently taken up in the lungs and pumped by the heart to send it out to the whole body. Cardiorespiratory endurance tells you how efficiently and cooperatively different systems work. It is generally said that cardiorespiratory endurance peaks in its 20s and gradually declines, and its momentum accelerates due to lack of exercise.

Research published in 2019Showed that five young, healthy men were bedridden for three weeks and their cardiopulmonary endurance was reduced by 27%. The study measured the same subject 30 years after the first experiment and showed an 11% decrease in cardiopulmonary endurance. If you live a normal life, it will only decrease by 11% in 30 years, but bedridden life will decrease by 27% in 3 weeks. Living without exercise deprives a person of so much cardiopulmonary endurance.

On the other hand, research suggests that even if you live a life of lack of exercise, if you resume your exercise after that, your cardiopulmonary endurance will be restored.

◆ How to stay active at home

It is generally said that older people and people with chronic illnesses such as type 2 diabetes have lower cardiopulmonary function than younger, more active adults. And a decline in cardiopulmonary function may pose another health risk such as heart disease or stroke, and “actively spending” protects the body from many disease risks.

The COVID-19 epidemic encourages staying at home, but can still be active. The following 6 points will help.

1: Incorporate exercise at fixed times of the day, such as "when waking up" and "before lunch."
2: Exercise so that the “total exercise time per day” is 30 minutes. It is okay to repeat 10 minutes of exercise 3 times, and you do not have to do it every day.
3: Track your activity with your smartphone. Try to increase your steps by recording how many steps you take each day in your social distance strategy.
4: Find exercises that can be done throughout the day, such as "Climbing the stairs" and "Walking all over the house while talking over a smartphone."
5: Minimize the sedentary time by getting up and moving at least every 30 minutes, such as during a TV commercial break.
6: Increase daily activity through housework and gardening.

◆ How to exercise at home

First, wear athletic shoes to minimize the risk of injury to your knees or ankles. Then put a water bottle etc. nearby for hydration.

Perform a mild warm-up such as walking in the corridor or climbing stairs, then walking fast, skipping, marching in one place, etc. Doing aerobic exercise for about 10 minutes with a light breath.

After that, perform the training shown in the following figure, 10 to 15 times each, for about 3 laps.

The details of the training are as follows.

1: squat

2: Wall push

3: going up and down the step

4: Bend and stretch your legs while sitting

5: Raise backward from knee to bottom while standing

6: Hold weight and raise arm from shoulder

7: Standing on tiptoe

The point is to perform these trainings while maintaining a constant tempo, such as taking 2 seconds for each movement. If there is no dumbbell as a weight, a water bottle can be used instead. If you have diabetes, check your blood glucose levels before, during, and after exercise, and do not inject insulin into your limbs during exercise. Also, if you have any symptoms in your heart, it is important to properly warm up and cool down, and put a 45-second break after each lap of training.

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