Now is an extraordinary period when the epidemic is serious. How to do physical exercise?

You can run outdoors, as follows:

1. Carry a mask with you and take protective measures before and after running.

When running, run in a relatively open space. Take off the mask in a safe area and put it on promptly after running; stretch and relax away from the crowd, and change into dry and warm clothes in time to avoid catching cold; do daily disinfection after returning home.

2. Choose running routes with fewer people

People living in low-risk areas can run appropriately in parks, sports fields and other places with low density of people.

3. Keep a safe distance from the crowd and do not run together

One of the main ways of spreading the virus is droplet transmission. Therefore, during the epidemic, it is best to run alone. Lord, and always keep a safe distance from others. If you encounter a large number of people passing by, it is recommended that runners wear masks for a short period of time to ensure their own safety.

4. Moderate intensity and frequency, run 3 to 4 times a week

It is very necessary to control the intensity of exercise. Generally speaking, due to the reduction in exercise intensity of many people during the epidemic, , so when you resume running, you must not pursue high intensity. It is more appropriate to maintain a moderate exercise intensity of 5 to 10 kilometers.

At the same time, the more running exercise, the better. Generally, running about 3 to 4 times a week can meet the recommended amount of exercise to maintain health. During the rest of the time, people can choose to wear a mask and go for a walk outdoors or briskly walk for 30 minutes (the cadence can be set to 100-120 steps/minute). This type of outdoor exercise is safer and healthier while exercising.

Extended information

It is not suitable to wear a mask when doing outdoor sports

Strenuous exercise while wearing a mask can easily cause myocardial damage. This is because most of the masks we currently wear fit tightly on the face, and the masks themselves have poor air permeability, resulting in greater breathing resistance and less smooth air flow inside and outside. During high-intensity running, the ventilation volume will increase to 20 to 25 times the usual level. Therefore, running with a mask requires more oxygen metabolism and oxygen consumption.

The World Health Organization (WHO) states on how to wear masks: If the mask becomes wet, you should replace it with a new one immediately, and disposable masks should not be reused. However, when running, there will be a lot of water vapor and sweat, which will make the mask wet and breed bacteria. If a wet mask cannot be replaced in time, not only will breathing be difficult, but it will also fail to provide protection.

People's Daily Online - How to exercise safely during the epidemic? See here for the correct answer