Research: Exercise for 20 minutes a day to keep away from the risk of COVID-19! "Healthy Master Challenge" achieved fruitful results

See a doctor for treatment, and rely on yourself for health! Evidence-based medicine has shown that exercise has many health benefits, including lowering blood sugar, improving cardiovascular function, and building bone mass. The latest research from Spain shows that regular exercise can effectively reduce the risk of contracting COVID-19 or developing severe COVID-19. Just spending about 20 minutes a day on moderate exercise can provide effective protection for the body.

The latest research from Spain shows that regular exercise can effectively reduce the risk of contracting COVID-19 or developing severe COVID-19. Just spending about 20 minutes a day on moderate exercise can provide effective protection for the body.

According to the Guardian, the latest research published in the British Journal of Sports Medicine pointed out that regular exercise is associated with a reduced risk of infection, severe illness, hospitalization and death from COVID-19. Studies have shown that 150 minutes of moderate exercise per week or 75 minutes of high-intensity exercise per week can effectively enhance one's own protection. When the weekly metabolic equivalent of task (MET) reaches about 500, the maximum protective effect can be exerted. (Note: 1 metabolic equivalent (1 MET) is equivalent to 1 calorie consumed per kilogram of body weight per hour.)

To live you have to move! To be healthy, you must exercise! This is a very simple truth, but developing and maintaining regular exercise and health-promoting habits is easier said than done. Therefore, even though medical care has advanced and health insurance is world-renowned, we are still suffering from the serious sequelae of long unhealthy lives and a large number of people requiring long-term care (at a high rate).

The Taiwan Health and Exercise Alliance (THEA) believes that exercise is important to the health of the Chinese people and hopes to develop it into an overall driving force for society based on the combination of resources and social technology. Chairman Kao Chun-hsiung said that according to a nationwide telephone survey conducted by the National Sports Administration, the regular exercise rate of the 30-60 year old group is only around 20%. Coupled with eating out for filling or comfort eating, the rate of maintaining regular health-promoting habits is obviously very low, so it is often reported that workplace elites have paid a heavy price, and those who have not yet developed health problems are very likely to be carrying a time bomb. Faced with the long-term care population that may come in like a tsunami, it may drag down our economy or bring about many human tragedies.

In addition, Health Alliance has combined with the Harvard Global Health (HGHP) program in the United States to develop an effective plan for the "Healthy People Challenge CBHS", and added incentives and atmosphere. The first trial was started in Taiwan last year (2022), with 739 people from many corporate units participating. This CBHS uses the world's first "regular days per month" as an indicator to examine the participants' A. APP login days each month; B. Item: The number of days the step count meets the target, with the goal of "7,000 steps a day"; C. The number of days blood pressure or weight measurement is counted, counting the number of days the three sub-goals are met.

Then, the "Gold, Silver, and Bronze Award Standards for Health Experts" are set based on the achievement of the standards during the three consecutive months of the competition, which are:

Top mark: If the cumulative number of A, B, and C items in the same month is ≥ 20 days, it is the top mark, and if the standard is met for 3 consecutive months, you will receive the Health Expert Gold Award.

High standard: If the cumulative number of A, B, and C items in the same month is ≥ 16 days, it is considered a high standard, and if the standard is met for 3 consecutive months, you will receive the Silver Award for Health Expert.

Average standard: If the cumulative number of A, B, and C items in the month is ≥ 12 days, and the standard is met for 3 consecutive months, you will be awarded the Bronze Award for Health Expert.

Chiu Shu-ti, executive director of the Health Alliance, said that the Health Alliance hopes to use this challenge to help people develop the habit of regular physiological measurements, accumulate data for statistical analysis, and provide changing trends in physiological data such as blood pressure and weight, thereby inspiring people to generate internal motivation to change their eating and lifestyle habits.

In this trial competition, Health Alliance achieved outstanding results that were enough to create a world record:

1. There are as many as 610 contestants who achieved above the average standard, accounting for more than 80% of the 739 contestants.

2. What is rare is that as many as 2/3 of the participants achieved the top mark, which is a good performance.

3. Make people who originally considered themselves healthy but did not pay much attention to exercise and health promotion start to pay attention to health promotion.

Health Alliance will release the above amazing specific data at the "CBHS Results Presentation and Recognition and Award Conference" on January 5. These data are uploaded to the Health Cloud by the participants through their own mobile phones, including step count, blood pressure, weight and App data, and are counted and published at any time. They have the highest reliability and validity, and also show that they have developed new habits of regular exercise and health promotion.

Health Alliance solemnly awarded certificates and prizes to more than 600 qualified participants. Each certificate was individually signed, and the total prize money was as high as NT$1.5 million, which was sponsored and supported by domestic kind-hearted entrepreneurs and those who are committed to promoting national sports. If the scale of the competition can be expanded, it is very likely to "create a trend and ignite a fad." Chiu Shu-ti, executive director of the Health Alliance, said that the Health Alliance hopes to use this challenge to help people develop the habit of regular physiological measurements, accumulate data for statistical analysis, and provide changing trends in physiological data such as blood pressure and weight, thereby inspiring people to generate internal motivation to change their eating and lifestyle habits.