Can you take a few seconds to recall what were you doing exactly a year ago? Discussing with friends what to do after work? Playing basketball with colleague mates after school? Watching Avengers: Endgame movie with friends or family? Things changed a lot in 2020 as the emerge of COVID-19, we won’t be able to meet that frequent as before. This unprecedented situation changed the economy, business had to shut down, and changed our lives as well. Unfortunately, this situation will not end in the near future, after a short steady amount of new cases in August, it dramatically starts to increase from Sep and onwards, which means the second wave of virus attack is coming. We still have to learn to adapt ourselves into social distancing, wearing a mask when we go everywhere. According to the data provided by Wikipedia, the new increase amount of new cases is 400 million on the 10th Oct, almost doubled than 8th Sep, what should we do? How can we minimize the risk in our daily life?
Vaccine? There is no approved vaccine right now on the market.
Quarantine? This is not a long-term solution, we can’t stay at home forever!
Since we can’t change the environment, changing ourselves is the only option!
Research shows a regular, moderate-intensity exercise can boost your immune system and help fight off infection, including COVID-19. Because doing exercise would increase blood flow, reduces stress and inflammation, and can strengthen antibodies. Doing exercise is the best way to strengthen our body, and fortunately, it can be done without any cost at home. Exercise is essential for well-being during COVID-19 pandemic, here are some popular exercises that you can do at home.
HIIT stands for “High-Intensity Interval Training”. The main advantage is to lower the fat percentage and strengthen the immune system by completing the high-intensity workout and have a short break between each section. Normally the duration is within 20 minutes. There are serval movements in a HIIT set, here we list 5 HIIT moves for you to complete at home. Between each move, please allow 30 seconds to rest, then start the next moves after the rest. Recommended HIIT exercise is 3 times a week, make sure you arrange your time wisely.
Perform a set of warm-up exercise before you go.
1. Burpee (15 times)
2. Jump Squat (15 times):
Drop into a squat and then explode off the floor, landing as softly as possible
3. Skaters (10 times)
4. Bicycles (45 seconds)
5. Mountain slider (45 seconds):
Start in a press-up position with your feet on a pair of small towels or valslide, then bring one knee and then the other up to your chest as fast as possible. Think of it like a crawling sprint.
Complete these whole sections, take a 1-minute break, and repeat it 2-3 times.
A plank is a simple, but effective core exercise that helps you build stability and strength throughout your entire body. The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength.
How long should a beginner hold a plank? The answer is 60 seconds! Don’t think 60 seconds is a piece of cake, if you haven’t tried a plank before, you may find every second passed is like a year long. As you practise, you will hold longer and longer. Believe it or not, the world record of holding a plank is 8 hours, 15 minutes and 15 seconds! This is done by a 62-year-old man called George Hood in Chicago.
This easy exercise is becoming more and more popular as it is based on pure bodyweight and needs no expensive equipment at all. So don’t hesitate and try yourself now!
Align the back of your head, hips and heel in a line. Make sure your hips aren’t dropping towards the floor, because if you drop your hips, then you are not using your core to support your body, but your back. This would hurt your back. Also, make sure your hip is not hiked up towards the ceiling, this would lead to the ineffectiveness of training.
Post-workout – Stretch
Stretching is often ignored by many people who finish doing exercise. However, it is VERY VERY important! Don’t think there is no bad feeling without stretching after jogging or doing exercise, then there is no need to stretch as it’s waste of time. Never underestimate the benefit and necessity of doing stretching.
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.
Or there is another way that is able to achieve the same result but a lot easier, that is using Massage Gun.
Massage gun is designed to help the professional athlete to have deep relaxation for their muscles after the intense training easily. But thanks to the development of technology, it has entered into our lives to an extent that we all can buy one at a low cost nowadays.
Without post-workout stretch, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.
Have you ever had your legs sore after running? Well, that is caused by the release of lactic acid produced by your body during the workout. The massage gun could speed up this process and help your body back to normal faster by massaging the muscle a few hundred times per minute.
It has 4 different heads for different muscles such as arms, leg muscle, spine muscle, Gluteus maximus, tendo calcaneus etc.
Doing stretch is not only for post work out. When you sit for a whole day, you will find your back, legs, neck sore. This is because your muscle and ligament are under higher pressure, sometimes are caused by the low blood flow rate. Using massage gun to hit these sore areas could activate the blood and relax the muscle. For elder people, it also helps to increase the blood flow and relieve pain.
Anyway, doing exercise is the most cost-effective method to strengthen your immune system. No matter how busy you are, take 20 minutes a day to do exercise is always a wise choice. It is recommended to do stretch after it, as in a long term point of view, your muscle would keep its flexibility. Do exercise in a wise way, stay health stay strong.