Within the scope of coronavirus measures, many people started to stay at home for long periods of time and have minimal contact with the outside to ensure social isolation. With the increase in the time spent
at home, there has been a serious
decrease in our daily activity levels. One of the negative effects of this is the musculoskeletal system disorders that occur due to long-term
inactivity..
/> Due to long periods of inactivity; Problems such as cardiovascular system disorders,
waist-cervical hernia due to the loss of functionality of our spine, loss of flexibility in the muscles, and joint pain begin to emerge. For an adult, 150 minutes of moderate-intensity exercise a week can both activate the circulatory system and prevent musculoskeletal system problems. For this reason,
it is necessary to allocate a certain amount of time for exercise on a daily basis.
Another important problem during the days of staying at home is the anxiety disorder that occurs and
as a result, people feel unhappy and anxious.
Exercise also plays a key role in this regard. Pain-relieving hormones such as "endorphins" are secreted in our body mostly during exercise. Due to the increase in endorphin
release, the pain felt by individuals decreases,
thus preventing people from feeling unhappy due to the pain in their bodies
. Again, the release of the happiness
hormone called "serotonin" in our body increases with exercise, so the individual who feels happy
exercises more and depression can be prevented during this stressful period.
This Another important issue in the process is keeping lung capacity high. It is known how important it is to protect our respiratory functions and lung capacity in the fight against coronavirus. For this purpose, it is possible to keep our functionality at the highest level with exercises such as diaphragm
exercises, pursed lip breathing, and walking around the house.
Here are two simple and effective breathing exercises that you can do yourself at home..
/> Diaphragm Exercise: Lie on your back with your knees bent. n or sit on a chair
. Place one hand on your ribcage and the other hand on your upper abdomen
. Breathe calmly through your nose and slowly inflate your abdomen so that your hand on your abdomen lifts into the air. (Your hand on your ribcage should not move)
Then, slowly exhale the air you take in through your nose, through your mouth, contracting your abdominal muscles while exhaling. Let your hand on your belly go down. (You can do it 3 or 4 times for 5-10 minutes during the day)
Pursed Lip Breathing: Breathe through your nose while sitting, then
purse your lips as much as possible. Exhale slowly while whistling. In this way, you will increase your lung capacity and greatly ensure the air circulation in your lungs. (You can apply
2-3 times a day for 5 minutes)
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