- We are all having a bad time, the Coronavirus is spreading throughout the world. The school and college are closed. we are staying at our house for a difficult situation. Older and diabetic patients are most at risk for the coronavirus. Therefore, the diabetic patient should do regular exercise for control glucose levels. On the other hand, our elder citizen is very risky for coronavirus attack.
Exercises for Diabetes Patients:
You can be jogging thirty minutes standing anywhere in your room. The first five minutes should be slow, then next twenty minutes fast and the last five minutes should be done slowly. At the end of the jogging, you will lie in a comfortable position for another five minutes.
It is important to wear comfortable shoes or jogging shoes when jogging.
Jumping rope can be a good exercise for well glucose control, thirty minutes is enough for that. For example, a ten-minute jump could result in about 1 calorie loss.
The physical exercise which causes the body to sweat and increases the oxygen demand is called aerobic exercise. Dancing, Zumba, indoor cycling or treadmill can be done at home for 20 to 25 minutes as a form of aerobic exercise.
Exercise for Elderly people :
The coronavirus has a serious impact on the respiratory system. So regular gargling with hot water should be done along with breathing exercises.
First, lie down and put one hand on the stomach. Breathe through the nose, notice that the stomach is swollen upwards. Hold on that position for ten seconds. Now slowly exhale with your mouth. Repeat ten times like this, two times a day.
It is also a form of breathing exercise.in this exercise, inhale short but exhale loudly. Repeat 20 exhale.
Now close one side of the nose, breathe out loudly from the other side. Similarly, close the nose of the other side and breathe out loud with another side. Repeat ten to twenty times twice a day.
Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve a comfortable muscle tone. As such, sit and hold your right hand over your head from right to left ear. Now fell the stretch of your left side neck. Hold the stretch position for ten seconds and then release it. Do the same with the left hand on the right side. In this way, stretching can be done on all parts of the body.
Exercise for children:
Children need to exercise at this quarantine time. Because eating, reading and sitting for movie or gadget time makes them lazy and decrease their metabolism rate, which can lead to obesity. Failure to play outside will cause intolerance and disrupt attention at work. So children have to lose calories by indoor play during staying at home.
For example, table tennis can be played that burns about 204 calories an hour. In the same way, kutkut can be played in the room. Jump rope is also a great way to burn calories. For example,119calories can be wasted in just fifteen minutes. Dance with music can also be a fun exercise for children.
Exercise for heart diseases:
Nowadays, the risk of heart disease is very high in the age group of 35-55 years. Cardiac exercise or aerobic exercise is essential to reduce the risk of heart disease. Regular cardiac exercises for 30 to 50 minutes a day are shown to reduce blood pressure, blood glucose levels, and increase levels of what is known as good cholesterol. Five types of aerobic exercise basically strengthen cardiac or cardiac muscle. For example, walking, cycling, stair climbing, swimming and aerobic dancing or jogging. This time you can choose jogging or indoor cycling at home you can choose one of the exercises, but a different form of exercise doing thirty minutes five days a week is more effective and enjoyable. Before starting cardiac exercise, the body needs to warm up at first and cool down at the end of the exercise. For example, if you want to jog, start the first five minutes slowly, then jog twenty minutes very fast. Then relax for five minutes in the end.
Wear comfortable clothes while exercising, comfortable shoes need to be used. Those who have heart disease need a specialist consultation before exercise. Heart patients can exercise low-level cardiac exercise at home. Those with physical pain should seek expert opinion before any exercise.
“Always listen to ti your body.” Do exercise according to your physical condition.
Umma Shaila Rumki physical Therapy consultant
The editorial team is not responsible for the content of the writing.