Doing the most appropriate exercises on certain days of the week helps the person to overcome this process more comfortably by affecting the soul-body balance positively. Assoc. Dr. Hakan Sofu gave information about the things to be considered about exercise planning in the coronavirus process.
You can stay healthy and overcome your stress and anxiety.
Regular exercise has many different benefits on body and mental health. The benefits of active and regular sports habits can be listed as follows:
• Relieves blood circulation
• It provides the ideal level of lung and heart functions.
• While the good cholesterol level called HDL increases, it decreases the bad cholesterol level called LDL.
• It regulates blood pressure (blood pressure) and blood sugar levels.
• It increases activity capacity with the development of muscle strength and balance.
• It minimizes the risk of chronic fatigue and burnout syndrome.
• The immune system gets stronger thanks to regular exercise and increases the body resistance against diseases.
• Increases life energy by removing harmful toxins and reducing stress. Sports habits reduce the risk of depression as well as help in the treatment of depression.
• Regular exercise, which protects women against the risk of osteoporosis, also helps the treatment of patients with osteoporosis.
• While the incidence of degenerative joint diseases (calcification) and cartilage disorders is minimized in people who do sports, reflexes become stronger, and reduces chronic neck, back and waist pain.
Choose the exercise that’s right for you
Before starting a regular exercise program, it is absolutely necessary to have health checks. After determining the general health condition with medical screening tests, the sports type and exercise program suitable for the person is selected. It is important to apply a warm-up-stretching-opening period before starting exercise as much as it is important to do sports in a suitable environment in order to prevent any injury. The body should be prepared for sports with a warm-up-stretching-stretching period, approximately 25% of the planned exercise time (for example, 15 minutes for a 60-minute exercise). At the end of the exercise, the cooling period of the body should not be neglected by stretching movements. The rules to be considered when doing regular sports can be listed as follows:
• Before starting regular exercise, have a health check and determine the appropriate sports and exercise program for you.
• Eat at least 2 hours before you start exercising, do not have a full stomach during exercise.
• Do not exercise with a sleepless and tired body.
• Minimize the risk of injury by doing sports in suitable environmental conditions and on the ground.
• Before starting sports, make your body ready by making warming-up-stretching movements.
• Do not neglect the cooling period with stretching movements after the sports program.
• Do your sports within the framework of the program you have determined together with your specialist doctor.
• Increase your efficiency rate by exercising without forcing your individual limits and risking your body.
Intense sports program should not cause various ailments
Applying an intense exercise program without resting the body sufficiently after sports is called ‘riding-training’. Especially, if the exercises are characterized by repetitive loading exercises that work a certain body area, approximately 48 hours intervals are required between sessions. If exercising is done in the gym, 3 days a week is considered the ideal frequency. For those who have just started sports and are interested in activities requiring low level performance, there is no harm in working every day of the week by keeping their daily training periods short.
People who are interested in long-distance running (half marathon or marathon), mountaineering, triathlon, bodybuilding, etc., do not allow the body to restore normal physiology after the body’s recovery and recovery process, which may cause many different health problems. For example, over time, the risk of intense muscle and protein loss, excessive weight loss, loss of balance and movement coordination due to fluid-electrolyte imbalances, falls, kidney diseases, heart rhythm and blood pressure disorders increases significantly. In addition to these, immune system disorders, recurrent disabilities, nervousness-tension state, sleep disorders, and loss of motivation or performance in daily life may occur.
Eat right before and after exercise
It is very important to recover water and vital minerals (such as sodium, potassium, calcium) lost during the exercise program. For this reason, you should drink plenty of water while doing sports, and when the activity ends, sufficient protein, carbohydrate and minerals should be taken. Another issue that should be paid particular attention to is not to drink alcohol before and after sports. Similarly, excessive calorie loading should not be done. Energy drinks contain water, high amounts of sugar and caffeine. In addition to raising blood sugar at an uncontrolled rate, energy drinks carry the risk of toxic effects on the heart, brain and nervous system due to the caffeine it contains. For these reasons, energy drinks are not routinely recommended. On the other hand, sports drinks produced as liquid and mineral supplements can be used.