Epidemic Outdoor Sports Guide

Appropriate outdoor exercise can improve health and improve the quality of life. However, the current new crown pneumonia epidemic has not completely passed. Even if you cannot bear to embrace nature, you must go out cautiously and take precautions. Let me share with you some precautions for outdoor sports during the epidemic.

NO.1 Choose an environment with few people and open space and good air circulation.

Ventilation is extremely important for virus prevention and control. The new crown pneumonia epidemic has not completely ended. When outdoor sports, you must avoid getting together and try not to go to public sports venues; you can choose places with fewer people, such as riversides, seasides, forest parks and other air-ventilated places; community walks are best Do not choose, usually there will be more residents; jogging on the street is not advisable.

NO.2 Choose the right time for exercise and avoid running at night

Summer weather is changeable, not every day is suitable for outdoor sports. Try to go out when the sky is clear and cloudless. If you encounter haze, rain, etc., it is recommended not to go out. Due to the large temperature difference between morning and evening, it is best to avoid going out too early, especially for the elderly with chronic diseases such as cardiovascular and cerebrovascular diseases. You can go out for half an hour to an hour after 90 o’clock in the morning and before the sun sets at 4 or 5 o’clock in the afternoon. The temperature is lower at night, and the air quality is worse than during the day. Avoid night running and other sports after 8 or 9 o’clock in the evening. When exercising, take the initiative to maintain a distance of more than 2 meters with others, avoiding crowds.

NO.3 Focus on aerobic exercise and control the intensity of exercise.

During the epidemic, the public should act alone, avoid group sports, such as playing basketball, football, etc., or go to open-air baths and swimming pools to avoid cross-infection. Don’t do high-intensity, long-term, confrontational training, otherwise it is easy to fatigue or cause muscle damage and reduce the body’s immunity. It is not recommended to rock climbing, marathon, boating and other extreme sports and high-intensity events, especially those who have no experience in this field, must not take risks.

Five things to do in outdoor sports

① Wear a mask

It is also necessary to wear a mask when exercising outdoors. In order to reduce the feeling of holding breath, disposable medical masks, vent valve masks or sports protective masks can be used. You can breathe fresh air without wearing a mask when there is no other person around you in an open area with good air circulation, but you must wear it in advance when someone is passing by.

② Add water

Although it is not convenient to wear a mask, it is necessary to replenish water during exercise. It is recommended to carry a sports bottle with you. It is not suitable to drink cold and hot water.

③ keep warm

The outdoor temperature varies greatly, so wear clothes of appropriate thickness according to the weather.

④ Clean hands

After returning home, you should take off your coat in time, wash your hands, and take a bath.

⑤ Avoid contact

When using public transportation to go to sports venues, do not touch your mouth, eyes, and nose. After touching public goods, you must wash your hands or disinfect.