High quality of body endurance is one of the strongholds against the Coronavirus (COVID-19). Regular exercise is a way to maintain health, fitness, and stamina.
UGM Sports Medicine Specialist, Dr.dr. H. Zaenal Muttaqin Sofro, AIFM., said there is a lot of exercise at home during the COVID-19 pandemic.
"In principle, there are two types of sports; they are neural exercise / neural exercise to maintain health and physical exercise / physical exercise to maintain fitness. We can do the sport at home," he explained on Thursday (2/4).
He explained that innervation sports manifested in three ways; they are breathing, vocalization, and posture. Gymnastics tera and yoga possibly considered breathing exercises. Then, vocalizations include humming, reading the Qur'an, and others, while the physical exercises reached through tai chi exercises and prayer moves.
According to him, this breathing sport is possible to carry out at any time, anytime, and anywhere. By doing breathing exercises regularly can make the body healthy and minimize stress.
"Right now, we are encouraged to undergo physical distancing, to stay at home. Therefore, it is very appropriate to do homey sports at any time," explained the lecturer in the Faculty of Medicine, Public Health, and Nursing (FKKMK).
As for physical exercise, it is mentioned that men who study human physiology can be done to keep the body fit while carrying out daily activities. This physical exercise involves large muscles, is rhythmic, and sustainable. When doing physical exercise, it is recommended not to overdo it with high intensity because it can interfere with health.
"A lot of physical exercises interfere with health because overtraining, so principle exercises must refer to the FITT principle, they are frequency, intensity, time, and type," he explained.
The frequency of physical exercise can be done 3-5 times per week, moderate intensity, and duration for 30-45 minutes. While the types of sports that can be chosen, such as brisk walking, jogging, static cycling, gymnastics, and swimming. Before starting, it is preceded by warming up and ending by cooling activity for the body.
It is also necessary for our bodies to stay hydrated. Drink 30 minutes before exercising and afterward to replace the amount of fluid that comes out through sweat.
So if you want to exercise outside the corona pandemic, what steps should be taken? Zaenal said that if you're going to exercise outside the home, make sure your body is fit and recommended while maintaining a safe distance. Also, keep wearing a mask when you exercise.
Once again, Zaenal stressed that exercise does not have to be with physical training, but can with nerve training. This exercise is considered appropriate at home in the middle of the COVID-19 pandemic.
"The mindset of the community must be shifted to sports, not just physical training, but can with neural training," he stressed.
Translator: Natasa A