Patients with covid disease syndrome or those who have recovered from the infection You must also observe any unusual symptoms that occur to yourself. Because those symptoms may become Long Covid, “Department of Health” has information on 3 tips to restore the lungs. To help with better breathing
Dr. Suwanchai Wattanayingcharoenchai Director-General of the Department of Health said that patients with Long-Covid syndrome or those who have recovered from the infection You should always be observing the symptoms and keep an eye on your COVID-19 symptoms. including changing behaviors to create good hygiene with 3 tips
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1. Get a good night’s sleep. by waking up on time every day Get at least 30 minutes of sunlight in the morning, avoid caffeine, late night meals, abstain from alcohol, and smoke at least 4 hours before bedtime. to create good sleep hygiene
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2. There should be proper physical activity. To develop muscles that help in breathing, including the diaphragm muscles. and rib muscles by practicing breathing in and out Each session takes regarding 5 seconds. Do 10 reps per round, regarding 3-5 rounds, and rest 30-60 seconds between rounds. It will help increase your ability to breathe more efficiently. Reduce tiredness, difficulty breathing, help expel phlegm and prevent lung collapse.
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It can be done anywhere, anytime, including aerobic or cardio exercises for regarding 30 – 60 minutes a day, 3-5 days a week, such as brisk walking around the house, stomping foot in place. aerobics improves the efficiency of the respiratory system blood flow heart and lung function not easily tired
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3. There should be stretching of the muscles. Muscle area in the upper back, shoulder blades and side body Because it is a group of muscles that help expand the diaphragm and ribs. make breathing better If these muscles are tight, tense, the chest will not be able to fully expand. The chest area is reduced. make performance Lung function can be reduced.
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Therefore, the muscles should be stretched by stretching the arms, bending the back, raising the arms and tilting the body. And join hands on the head, elbows out, chest stretched. Stretch each pose until you feel tight. Hold for 15 seconds. Do 2 rounds of each posture at least 3 days a week. To strengthen the lungs. aerobic exercise and stretching the muscles This should be done regularly to rejuvenate the body. good health
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Information: Department of Health, Ministry of Public Health
Image: Pixabay / Kalhh
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