Assoc. Prof. from the Department of Physical Medicine and Rehabilitation. Dr. Didem Sezgin Özcan stated that different types of exercises to be done at home during the epidemic period will not only strengthen the muscles and joints, but also the heart and lungs.
Assoc. Prof. stated that it is important to have a regular exercise program. Dr. Didem Sezgin Özcan noted the following: "Aerobic exercises, in particular, increase your fitness by strengthening your heart and increasing your lung capacity. It is necessary to avoid exercises that may cause muscle and joint injuries, and the person should do the types of exercises suitable for his own condition. Exercises suitable for the conditions can be done during the epidemic period. Cycling, "You can walk briskly or dance. In our homes, of course, you can use a treadmill or a stationary bike, if available, within our means. During the curfew days, you can mostly do indoor brisk walking or exercises such as rope jumping and dancing, according to your own condition."
People who are unconditioned should keep the intensity and duration of exercises low in the beginning
Özcan suggests that for healthy adults, moderate-intensity aerobic exercises should be done at least 5 days a week and at least 30 times a day. He underlined that it should be minutes. Stating that they recommend exercises for strengthening, joint range of motion, flexibility and balance 2 to 3 days a week, Didem Sezgin Özcan said, "For strengthening exercises, we should work with a total of 8-10 muscle groups from both arms and legs. If we have exercise bands at home, dumbbells or none of them. "Otherwise, we can use half-liter plastic bottles. We can also do these exercises using our own body weight and benefit from training videos of competent people for motivation and to do the exercises correctly." shared his knowledge.
Assoc. Dr. Özcan also warned about muscle and joint injuries. Stating that healthy people who have just started exercising or have not exercised regularly before are at risk of muscle joint injuries and falling if they do not exercise appropriately, Didem Sezgin Özcan made the following recommendations: "Particularly unconditioned people should keep the intensity and duration of exercises low at the beginning. Aerobic Exercises should definitely include 5-10 minute warm-up and cool-down periods. Especially if they have previously experienced any discomfort in their spine or any joint, they should avoid excessive strain and load on that area. The feeling of pain during exercise should be taken into account. When discomfort-level pain is noticed, the intensity of that exercise should be reduced or that movement should not be performed, and the intensity and duration should be increased as you gain condition."
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