How to do exercise during the “Covid-19” Quarantine period

Social isolating can trigger sad feelings and even depression. Exercise is scientifically known to combat these feelings, so use in-home equipment and find workouts online.

Even if you’re not much of a fitness fan, you may baulk at the prospect of staying indoors for a few weeks while barely raising your step count. Exercise is vital for our mental and physical health, and is arguably more important than ever during periods of self-isolation.

Here’s how exercise affects the immune system in response to the flu and some practical tips on how much people should exercise.

Both too much and too little are bad while somewhere in the middle is just right. Scientists commonly refer to this statistical phenomenon as a “J-shaped” curve. Research has shown exercise can influence the body’s immune system.

A large study showed that mild to moderate exercise – performed about three times a week – reduced the risk of dying during the flu outbreak in Hong Kong, in 1998.

Here are some guidelines based on just the right amount – for most people.

Body weight training

One of the most effective workouts, if you can’t leave the house, is a mix of body-weight exercises and high-intensity interval training (HIIT). Body-weight HIIT workouts are relatively short and don’t take up much space. Best of all, they don’t require any equipment.

Low-impact exercise

If you prefer something lower-impact (or don’t want to disturb the neighbours), now’s the time to roll out a mat or towel and try some yoga or Pilates.

Kettlebells or a set of dumbbells

“It’s definitely possible to stay fit at home, particularly through intense workouts that tend to work better for fat loss and muscle growth in comparison to long-duration cardio,” says Chloe Twist, a personal trainer at OriGym. “ Add kettlebells or a set of dumbbells into the mix, and this will ensure that you’re doing enough strength training to maintain and build lean muscle away from the gym.”

（Benefits of having an air purifier ：①Better air quality means having a cleaner home;

②Eliminates mold spores from the air; ③trap airborne allergens released by pets;④They help neutralize smoke.)

If you are not quarantined, take regular walks or bike rides, especially with children. I suggest working out a minimum of three times a week for at least 30 minutes. Set regular, scheduled times for exercise.