Health

How to practice breathing, increase fitness for F0 at home


F0 at home can perform breathing exercises, resting postures, bed exercises or strength training exercises, endurance training to improve health.

Follow Guidelines for the management, treatment and care of asymptomatic and mild COVID-19 patients at home Hanoi Department of Health issued in early December, breathing exercises Helps improve breathing problems. Some breathing exercises include: pursed lips, diaphragmatic breathing, belly breathing. If the infected person has a lot of sputum secretion, practice active cycle breathing techniques and cough techniques.

Pinch-lip breathing: Inhale deeply, slowly through your nose, then slowly exhale as far as you can.

Practice diaphragmatic breathing: Inhale slowly through your nose, at the same time as your belly expands, exhale with your lips together, and at the same time, your abdomen retracts.

Belly breathing: One hand on the chest, the other on the abdomen to feel the movement of the chest and abdomen. Inhale through the nose (purse lips), abdomen expands (feel the hand on the abdomen go up), then exhale slowly through the mouth, lips pursed like a flute, abdomen falls (feel the hand on the abdomen going down). ).

Diaphragm breathing exercise. Photo: According to documents of Hanoi Department of Health

About technical, the Ministry of Health guides to follow three steps. First, breathing deeply for about 5-10 minutes helps push the sputum from the small bronchi into the larger bronchi, then breathe in the mouth 5-10 times, the speed gradually increases to help push the sputum out of the trachea. Finally, cough: you take a deep breath in, hold your breath and cough 1-2 times in a row. The first time it was a mild cough, the second time it was a strong cough to push the sputum out.

About breathing technique active cycle, you first breathe controlled by breathing gently for 20-30 seconds, then expand your chest by taking a deep breath in through your nose, holding your breath for 2-3 seconds and exhaling gently, repeat 3-5 times; Finally, breathe in, do the following: take a deep breath, hold your breath for 2-3 seconds and blow your mouth around to push the air out, repeat 1-2 times.

Rest pose: If the blood oxygen measurement result (SpO2) is less than 94% or fatigue, shortness of breath, F0 can apply the prone position, with the head elevated. Continue to monitor blood oxygen when changing positions.

To perform the prone position, you keep your head slightly lower than your body, turning your head to the side to make it easier to breathe. Wedge towels/pillows in the head, neck, hip, and leg areas for comfort. There are also the head-up position and the side-lying position. Or, lying with your head 30-60 degrees or sitting with your back. Lying on your side, you put pillows on the head, neck, hips and between the legs to create comfort.

Exercise in bed: F0 from mild to moderate is recommended for bed rest and moderate exercise. Exercise helps with digestion, improves blood circulation, and helps with relaxation.

Some exercises such as: lifting shoulders; elbow flexion; ankle flexion; leg stretch; foot form; leg lift…

Some exercise exercises in bed.  Photo: According to documents of Hanoi Department of Health

Some exercise exercises in bed. Photo: According to documents of Hanoi Department of Health

Strength training, endurance training, such as stretching legs, closing legs, lifting buttocks, standing up and sitting down… F0 at home can be practiced to increase endurance.

Some exercises F0 for reference.  Photo: According to documents of Hanoi Department of Health

Some exercises F0 for reference. Photo: Hanoi Health Department

Thuy Quynh