"Exercise Tips" Can't Get Rid of Obesity? Push-ups and squats are moderate-intensity exercises that strengthen your resistance

The number of local cases of COVID-19 continues to increase. Taiwan is on level three epidemic prevention alert. All gyms and sports centers where crowds gather are closed. People are also advised to stay at home as much as possible. It has become difficult to maintain their previous exercise habits. Many people worry that watching TV and eating snacks at home every day will not burn off the calories in their bodies and they are likely to gain weight and become obese. What kind of exercise can you do at home? The Taiwan Rehabilitation Medicine Association and the Taiwan Sports Medicine Society have collaborated to produce the "Exercise Guide for the COVID-19 Pandemic - Lazy Pack", recommending that everyone do moderate-intensity exercise at home to maintain good body functions, strengthen immunity, and fight against viral threats!

There are three major benefits of exercising during the epidemic: reducing anxiety and stress, regulating the immune system, and reducing the risk of severe illness

There are three major benefits of exercising during the epidemic, including: reducing anxiety and stress, regulating the immune system, and reducing the risk of severe illness. It is recommended to accumulate 150 to 300 minutes of moderate-intensity aerobic exercise + at least 2 sessions of strength training per week. However, the higher the intensity of exercise, the better. If you are not used to high-intensity exercise, suddenly doing high-intensity exercise for more than 90 minutes will be harmful to your immune system.

It is recommended to perform moderate-intensity exercise at home to prevent the epidemic. It can regulate the immune system, reduce the risk of becoming seriously ill after being infected with the virus, and also reduce anxiety and stress. As for, what is moderate-intensity exercise? The degree of effort during exercise can be used as an indicator. For example, being able to hold a brief conversation while running is generally considered moderate-intensity exercise. Or use age to calculate the heart rate reserve rate, the formula is as follows:

(220-age-resting heart rate) x (40-59%) + resting heart rate

Therefore, no matter you used to go to the gym or exercise outdoors regularly but are now forced to stop, you are not infected and are in home quarantine, or you are unfortunately infected, you should adjust according to the situation and maintain your exercise habits.

What kinds of exercise are recommended? For indoor exercise, you can choose to skip rope, climb stairs, brisk walk on a treadmill, or dance, and don't forget to do strength exercises, such as push-ups, squats, and step aerobics.

In order to provide everyone with exercise recommendations during the epidemic, the Taiwan Rehabilitation Medicine Association and the Taiwan Society of Sports Medicine have collaborated to produce the "Exercise Guide During the COVID-19 Pandemic - Lazy Pack", hoping that everyone who loves sports can exercise safely during the epidemic alert, maintain good body function resistance, and defeat the COVID-19 virus in this protracted battle!

Dr. Chen Yuren, Dr. Lin Xingqing, and Dr. Huang Shigang jointly prepared the map