Sport Recommendation in Corona Pandemic

        Corona virus (COVID-19) pandemic in 2020 brought many changes in daily life. All activities must be done at home. Work, study, worship, even sports (physical exercise) must be done at home. In fact, sport can be done outdoor or indoor (at home). However, during the corona pandemic, sport must be done safely.

        Sports should be done indoor to reduce the spread of corona virus. If we never do sport regularly, it will be better to exercise gradually. Abruptly high impact sport will have a bad effect for the immune system (Zhu, 2020)          

        Sports that are suitable to be done at home are aerobics, walking in the house, stretching, strength training, and balance training. Static bicycles or jogging outdoor are still allowed while maintaining a safe distance. However, sports in public places and crowded environments will have a greater risk of transmission (Chen et al., 2020)..

        Exercise at home with simple equipment is perfect for minimizing the risk of transmission and reducing the risk of chronic diseases. Yoga, weight lifting, sit up, push up, and rhythmic gymnastics can be done at home. Those sports require only a little space and can be done any time (Chen et al., 2020).

         The increased risk of COVID-19 infection has made people wary when exercising outside the home. Doing all activities at home is a safe action. Sports at home are more safe than outdoor sports. There are many choices of sports, for example yoga, gymnastics, static bikes, sit up, push up, and stretching. The recommended time is at least 20-30 minutes, 2-3 times a week (Luan et al., 2019; Zhu, 2019).

            Healthy people are recommended to exercise in mild to moderate intensity. However, for people who suffers from upper respiratory tract infections, it is advisable to exercise only for 10 minutes per day. Exercise should be stopped if you show some symptoms such as shortness of breath, lower respiratory tract infections, fever, muscle aches, and gastrointestinal disorders. High intensity sports including competition sports must be stopped during the COVID-19 pandemic (Halabchi et al., 2020)..

REFERENCE

Chen. P., Mao, L., Nassis, G.P., Harmer, P., Ainsworth, B.E., Li, F. 2020. Wuhan coronavirus (2019-nCoV): The need to maintain regular physical activity while taking precautions. J Sport Health Sci., 9 (2), pp.103–4.

Halabchi, F., Ahmadinejad, Z., Ghaffari, M.S. 2020. COVID-19 Epidemic: Exercise or Not to Exercise; That is the Question! Asian J Sports Med. In Press. doi: 10.5812/asjsm.102630.

Luan, X., Tian, X., Zhang, H., Huang, R., Li, N., Chen, P., et al. 2019. Exercise as a prescription for patients with various diseases. J Sport Health Sci.,8, pp.422–41.

Zhu, W. 2019. If you are physically fit, you will live a longer and healthier life: An interview with Dr. Steven N. Blair. J Sport Health Sci., 8, pp.524–6.

Zhu, W. 2020. Should, and how can, exercise be done during a coronavirus outbreak? An interview with Dr. Jeffrey A. Woods. J Sport Health Sci., 9, pp.105-7.

CATATAN: Tautan di wikipedia https://id.wikipedia.org/wiki/Olahraga_dalam_ruangan