Be Careful Not to Be Inactive in Social Isolation

As part of the coronavirus measures, many people are trying to provide social isolation.
began to stay at home for a long time and have minimal contact with the outside. at home
With the increase in the time spent, there is also a serious change in our daily movement levels.
One of the negative effects of this is long-term
Musculoskeletal disorders due to inactivity.
Caused by prolonged inactivity; cardiovascular system disorders,
such as lumbar-neck hernia due to the loss of functionality of our spine
problems such as discomfort, loss of flexibility in the muscles, joint pain
is starting to emerge. Adult human 150 minutes per week of moderate intensity
exercise leaf can activate both the circulatory system and the musculoskeletal system.
system problems can be avoided. Because
allocating a certain amount of time to exercise on a daily basis
required.
Another important problem during the days of staying at home is the anxiety disorder and
As a result, people feel unhappy and anxious.
Exercise also plays a key role in this regard. Like “endorphins” in our body
Pain-relieving hormones are most secreted during exercise. endorphins
Depending on the increase in its release, the pain felt by individuals decreases,
Thus, it is also possible for people to feel unhappy due to the pain in their bodies.
is prevented. Again, happiness in our body called “serotonin”
hormone secretion increases with exercise, so the individual who feels happy
exercise more and prevent depression during this stressful period.
can be passed.
Another important issue in this process is keeping the lung capacity high.
Our respiratory functions and lung capacity in the fight against coronavirus
We know how important protection is. For this purpose, the diaphragm
exercises, pursed-lip breathing, walking indoors
It is possible to keep our functionality at the highest level.
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 or sit on a chair.
sit down. Place one hand on your rib cage and the other on your upper abdomen.
sheep. Breathe calmly through your nose and raise your hand on your stomach
Inflate your stomach slowly (your hand on your rib cage should not move)
Then slowly exhale the air you take from your nose through your mouth.
while contracting your abdominal muscles, make your hand on your stomach go down.
(You can do it 3 or 4 times a day for 5-10 minutes)
Pursed Lip Breathing: Inhale through your nose while sitting, then
breathe out slowly, whistling, pursing your lips as much as possible.
In this way, you increase your lung capacity and increase the air circulation in your lungs.
You will have provided a great deal. (For 5 minutes 2-3 times a day)
you can apply)

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