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The most effective way to stop the speed of the corona virus that rocked the world is to stay home and provide social isolation. However, it is also necessary to avoid inactivity so that the time spent in homes does not adversely affect our health.
Decreased mobility at home, being constantly on the computer during the day, and keeping home activities to a minimum can also trigger diseases that are already present in the person. Thoracic Disease Specialist Zekai Tarım “The Corona virus mainly affects the lungs, causing pneumonia and shortness of breath in patients. For this reason, there are some breathing exercises that can be done by those who have this disease, who receive treatment and recover, or who are healthy and isolated at home.
These exercises help increase lung capacity, strengthen respiratory muscles, and increase oxygen saturation. “Dr. Zekai Tarım explains simple exercises that almost everyone can do at home to improve their lung capacity:
Diaphragm exercises
Lie on your back with your knees bent (you can put a pillow under your knee for support), or while sitting in a chair, place one hand on the rib cage and the other on the upper abdomen (above your stomach ). Breathe calmly through your nose and, at this time, inflate your abdomen so that your hand on your abdomen is raised (your hand on your chest should not move).
Then slowly breathe in the air you take in from your nose through your mouth, as you exhale, contract your abdominal muscles and lower your hand to your abdomen. This movement strengthens the most important respiratory muscle, the diaphragm. If you do this breathing exercise three or four times for 5-10 minutes during the day, it will make you breathe easier and will become automatic over time.
Astringent lip breathing
In this exercise, breathe through your nose while sitting, then breathe gently while your lips shrink as much as possible. Thus, it increases your lung capacity and drains the air in your lungs to a great extent. You can apply this exercise 2-3 times a day for 5 minutes.
walk
We can determine our ability to walk at home with a 6-minute walk test. In this test, we can calculate how many meters we walk in the house during 6 minutes keeping time. We can follow our condition doing this monitoring every week. Light, medium should be preferred in the pace of the walk. This tempo is a tempo that will not prevent us from talking while walking. It will not be appropriate for our patients with advanced heart failure to walk at this rate. It will be enough for these patients to stop every two hours, extend their standing time or take one or two short walks.
Yoga and Pilates
Chest Disease Specialist Zekai Tarım “Exercises like yoga and pilates have been found to increase lung capacity and strengthen respiratory muscles by running the diaphragm. Another benefit of yoga exercises is that it suppresses the effects of the sympathetic nervous system on the autonomic nervous system. In this way, both the use of the airways improves and the fight against stress is strengthened and the immune system is strengthened. ”
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