After "yang excess", respiratory function decreases? These aerobic exercises at home are good for you to do.

The biggest impact of Omicron on the human body is the respiratory function. In addition, the amount of exercise during the recuperation period decreases, and you may be out of breath after just a little activity. So, after "yang overdose", how can we avoid this kind of situation? When can we start exercising? How to exercise? Follow Xinhua Jun to see how to do simple aerobic exercises at home!

Aerobic exercise has many benefits

Aerobic exercise refers to exercise that uses aerobic metabolism as the main energy supply. Oxygen consumption is related to the amount of exercise and the intensity of exercise. Its characteristics are: low intensity, rhythmic, and long duration, such as walking, jogging, alternating walking and running, swimming, cycling, skipping rope, going up and down stairs, fitness dance, Tai Chi, and some ball games.

If you have no obvious fatigue after recuperation and adjustment, you can gradually resume activities, and the activities should not cause obvious fatigue and discomfort . Before the activities, you can do warm-up exercises such as breathing training, stretching training, balance training, etc., and then start with low-intensity activities. If there is no obvious fatigue and discomfort, then gradually increase the intensity of the activities. Usually, aerobic exercise should be no less than 30 minutes, and it is advisable to persist 3 to 5 times a week.

The benefits of aerobic exercise are many:

1. Lower blood lipids and blood pressure;

2. Improve vascular endothelial function and prevent atherosclerosis;

3. Increase cardiopulmonary function;

4. Improve bone and muscle health;

5. Prevent osteoporosis;

6. Relieve stress and adjust mental state;

7. Improve sleep quality.

Tips for doing aerobics at home

What aerobic exercises can you do at home?

Preparation before exercise: Wait at least 1 hour after a meal; drink a glass of warm water to promote metabolism; do sufficient warm-up exercises to avoid sports injuries.

1. Swinging exercise: Stand facing the wall and swing the racket towards the wall. You can use a table tennis ball to exercise.

2. Reverse exercise: Perform rhythmic backward walking in an open space at home, pay attention to safety and clear obstacles.

3. Chest expansion exercise plus side kick: While both upper limbs are doing chest expansion exercises (clench your fists, bend your elbows and place them in front of your chest, then open them to both sides, and repeat), kick one lower limb to the side, alternating between the two lower limbs.

4. High leg lift exercise: Stand up and lift one lower limb, with the hip and knee flexed to 90°, alternating left and right. The shoulder joint can swing rhythmically with the lower limb movement: left hand to right foot, right hand to left foot, and pay attention to the coordination of breathing rhythm during exercise.

5. Aerial bicycle: Lie on your back on the bed or yoga mat, flex your hips and knees 90 degrees, and slowly flex and extend your legs alternately, as if you were riding a bicycle.

6. Stair exercise: According to your own situation, you can go up and down stairs indoors or in the corridor until you sweat a little. In the process of going up and down stairs, the lower limbs need to work against the body's gravity, and the upper limbs need to participate in coordination, which can help maintain muscle strength, while also maintaining bone density, improving basal metabolic level and cardiopulmonary endurance.

7. Squat exercise: Stand with your shoulders shoulder-width apart, slowly squat down, and then stand up slowly. Be careful not to let your knees go beyond your toes. You can also do this next to the bed or wall to prevent your body from becoming unstable.

Aerobic exercise is a simple and easy way to exercise. You can do it anytime and anywhere. If you stick to the intensity of exercise for about half an hour every day, you will definitely see results. The best time to exercise in a day is between 8:00 and 9:00 in the morning or between 16:00 and 17:00 in the afternoon. It is not advisable to do it too early or too late.

If you feel dizzy, chest tightness or other discomfort during exercise, you should stop immediately and wait for a professional to re-evaluate before starting again. If you have an uncontrolled underlying disease, it is not recommended to exercise on your own . You need a professional to evaluate and determine the timing and plan of exercise before you start.

During the recovery period, special attention should be paid to following the principle of gradual progress when exercising, adjusting the breathing rhythm, choosing an exercise mode that suits your intensity, and coordinating a good work and rest schedule and healthy eating habits, so that we can quickly recover vitality!

Author: Hu Tingting, Jin Mengdie, Yang Xiaoyan, Department of Rehabilitation Medicine, Xinhua Hospital

The popular science content of this platform has been funded by the China Association for Science and Technology's Science Popularization Department's 2022 National Science Literacy Action Project "National Society Science Popularization Capacity Improvement Project-Rehabilitation Science Popularization Service Capacity Improvement Action Plan"