Resources | Student Affairs Office

Stay Healthy and Happy–Exercise at Home to Build Up Good Body Immunity

Little exercise brings big benefits. Physical activity is one of the best things you can do to improve your health. Ideally, adults aged 18-64 should do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity throughout a week but even 10 minutes of light exercise each day can benefit health.

Exercise Safety

Consult a doctor or other medical professionals prior exercise if you have a chronic disease and symptoms.
Discontinue participation in any exercise that causes pain or discomfort. If the condition does not improve, consult a doctor or other medical professionals immediately.
Choose an appropriate place for doing exercise, e.g. 2m x 1m without sharp corner.
Choose the right exercise that suits your physical ability and strength.
Wear appropriate sportswear and sports shoes.
Proceed progressively and start with simple exercise.
Do sufficient warm-up and cool-down exercises before and after exercise.
Do not hold your breath during exercise.

It is related to the ability to perform large muscle, dynamic, moderate-to-vigorous intensity exercise for prolonged period of time. Performance of exercise at this level of physical exertion depends on the integrated physiologic and functional state of respiratory, cardiovascular and musculoskeletal system.

Physical Activity Guideline for Americans, 2nd edition (2018)
Frequency	2-3 days/week
Intensity	2-3 sets of exercise
Time	10 minutes/ set
Type	Major muscle groups

Shake up your fitness routine with a dance workout video instead. Dancing can be an intense workout that burns major calories and builds muscle. It divided into 4 parts that aims to promote a kind of motor fitness with demonstrations of around 5 minutes each.

Part 1

Part 2

Part 3

Part 4

HIIT is an intense work periods of short exercise period (around 7-8 minutes a set) with a performance of exercise at 80% to 95% of a person’s estimated maximal heart rate. The workout continues with alternating work and relief periods totaling around 20 to 30 minutes.

The video included the warm-up phase and the workout period, you can follow the video at the beginning (Beginner level) and revised the pattern (Intermediate level) as recommended by the video.

Good flexibility is an important part of your wellness lifestyle. Staying active and stretching regularly helps prevent the loss of mobility and reduce muscle stiffness.

ACSM Stretching and Flexibility Guidelines (2021)
Frequency	Equal to or greater than 2-3 times per week. Daily stretching is most effective.
Intensity	Stretch to the point of feeling tightness or slight discomfort.
Time	Holding a static stretch for 10-30s is recommended for most adults. In older individuals, holding a stretch for 30-60s may confer greater benefit toward flexibility.
Type	A series of flexibility exercises for each of the major muscle-tendon units is recommended.

Upper Body stretch

Lower Body stretch

Another specific way is to use a towel (prefer to be a long one) to improve flexibility. Each stretch can be performed two or four times per day and should be held for 10 to 30 seconds. Now grab your towel, and start stretching.

Each stretch can be performed two or four times per day and should be held for 10 to 30 seconds.

Cold muscles are more prone to injury than are warm muscles. Warm muscles also improve muscle elasticity and increase range of motion of a joint. Before stretching, consider warming up with brisk walking or another aerobic activity for 5 or 10 minutes.

Strength training is very important for muscular fitness. This type of exercise increases lean muscle mass and protects bone health.

ACSM’s Strength Training Guidelines for Healthy Adult (2019)
Frequency	> 2 non-consecutive days/week
Intensity	8-12 repetitions/ exercise
Time	2-3 sets /exercises
Type	8-10 Multi-joint exercises that stress the major muscle groups

Upper body workout

Core muscle workout

Lower body workout

A new WHO Guidelines on physical activity and sedentary behavior, launched in November 2020 and emphasized that everyone, of all ages and abilities, can be physically active. We must all move every day – safely and creatively and please have a look at the poster for your reference.