Long/Post-Pandemic Physical Activity and Exercise Training Considerations and Recommendations

Exercise boosts physical and mental health, including immunity. Pandemics like COVID-۱۹, with social distancing and lockdowns, reduce physical activity across all groups. This sedentary shift weakens immunity and worsens disease. Conversely, intense, long-term exercise can suppress the immune system. This review examines exercise during/post-pandemic for similar diseases like Influenza, offering recommendations: ۱) Ensure a healthy, disinfected environment. ۲) Exercise at home or in open, private spaces; avoid crowded gyms/parks. ۳) Use personal equipment, wear masks/gloves if possible, and disinfect gear. ۴) Maintain safe distances (۱-۲m low activity, >۴.۵m walking, >۱۰m running, >۲۰m cycling). ۵) Stop exercising if symptoms like fever, chills, or shortness of breath occur. ۶) Opt for moderate-intensity, gradually increasing exercise, including resistance, endurance, stretch, and balance. Avoid unadvised supplement/drug changes. ۷) Consume adequate protein, carbs, water, fresh vegetables, fruits, and juices. ۸) Reduce/stop smoking, avoid alcohol, and prioritize sleep. These guidelines maximize exercise benefits for immunity, metabolism, and mental health while reducing pandemic virus risk.

کلیدواژه ها:

Exercise ، Physical Activity ، Pandemic ، COVID-۱۹ ، Influenza