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June 2, 2020 0

6 ways to stay physically fit during self-quarantine

During COVID-19 pandemic, people are working from home and engaging in online learning and may not follow their normal exercise regime. To practice social distancing gyms, yoga and CrossFit studios are closed at the moment.Staying home is not one of the fun things to do, but staying safe is the need of the hour. But if you are not doing a lot of physical activity, you may tend to put on weight. In order to keep your weight in healthy range, you need to indulge in physical activities for at least 150-300 minutes per week. 

But if you can promise to follow a conscious schedule, it is possible to be in shape by performing daily physical activities at home during self-quarantine. 

  1. While working at home, pace while on phone calls and use a standing desk to reply to your emails or performing any other work on your laptop.
  2. Keep a pair of hand weights of home and just perform simple toning exercises while you are talking on the phone or reading an email.
  3. Take movement breaks every 45 minutes throughout the day. These breaks should be utilized for doing stretches or something more rigorous like a set of push-ups or sit ups for at least 10 minutes. Taking a short walk in your backyard can be beneficial too. Taking these little breaks improves your daily productivity. Lastly, end your day by taking a small stroll around the neighbourhood by following the social distancing norms and wearing a mask when you go out.
  4. If you are helping your kid with their lessons at home, remember to give them short recesses in regular intervals throughout the day and take the opportunity to take your break too. Indulge with your kid by putting on some music and dancing, go outside and play catch. These activity breaks will help your kid release their pent-up energies, stay physically healthy and be more focused on their academic work.
  5. If you have a pet, spend some time and go outside with them and take a walk or throw  a ball in the backyard. Most of the daily house chores are a part of your physical activity like vacuuming your home, dusting and backyard cleaning work. Making more disciplined and following a routine could be helpful. Try doing lunges when vacuuming or sweeping, wash your car by hand, use a push lawn mower rather than a power mover when cleaning your lawn.
  6. During this lockdown, many online apps are offering free workouts. Amazon Prime has shared various exercises like cardiovascular workouts, strength training, and yoga. If you have weights at home, you can follow an online routine while watching tv or a movie. Or you can find substitutes of these weights like bottles of water, canned food and hardback books. Additionally, you can do body weight exercises such as push-ups, planks, squats, and lunges.

Setting daily physical activity goals can keep you active during this lockdown. It may be frustrating that you can’t do your normal exercise routine at the gym or yoga class, but you can perform new activities at home such as dancing, participating in online cardio classes or yoga. You may just find something that you really enjoy and want to incorporate into your routine even after our days of social distancing are over.

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May 26, 2020 0

COVID-19 is a respiratory illness caused by a novel coronavirus. The symptoms can range from common cold to more severe problems. It was first reported in December 2019 in Wuhan City in China. The normal symptoms include fever, coughing, sore throat and shortness of breath (in severe cases). The virus can spread from person to person, but maintaining good hygiene can prevent the spread. 

How it spreads

The virus can easily spread from person to person through

  • close contact with an infectious person (including in the 48 hours before they had symptoms)
  • an infected person’s cough or sneeze
  • touching objects or surfaces that have droplets from an infected person, and then touching your mouth or face

There is no existing immunity for the novel coronavirus. This means that it can spread widely and quickly.

Symptoms 

Symptoms can range from mild illness to pneumonia. While some people may recover faster, others may fall severely ill. People with coronavirus may experience symptoms such as:

  • fever
  • respiratory symptoms
  • coughing
  • sore throat
  • shortness of breath

Other symptoms may include runny nose, headache, muscle or joint pains, nausea, diarrhoea, vomiting, loss of sense of smell, altered sense of taste, loss of appetite and fatigue.

To stop the spread of COVID-19 people with even mild symptoms of respiratory infection are encouraged to get tested.

Who is most at risk

The people who are at higher risk are:

  • travellers who have recently travelled overseas
  • those who have been in close contact with an infected person
  • people in correctional and detention facilities

People who are, or are more likely to be, at higher risk of serious illness are:

  • people 65 years and older with chronic medical conditions
  • elderly 70 years and older
  • people with weak immune systems

At this stage children and babies are equally at higher risk of contracting the disease, but there has so far been no confirmed COVID-19 cases among children. Also, there is limited evidence at this time regarding the risk in pregnant women.

Get yourself tested

If you are sick and think that you have COVID-19 symptoms, seek immediate medical attention.

Tell the doctor about your symptoms, any travel history or any recent contact with someone who’s COVID-19 positive.

You will have to take precautions when you take your treatment. Follow doctor’s instructions carefully. Wear a mask at all times to protect others. Stay away from other people and cover your coughs and sneezes with your elbow.

Testing is even more important if you any of the following apply to you:

  • you have returned from overseas in the past 14 days
  • you have been in close contact with a COVID-19 positive patient in the past 14 days
  • you are a health care, aged care or residential care professional with direct patient contact
  • you have lived in or travelled through a red zone area where there is a higher number of COVID-19 cases.

If your tests indicate serious symptoms, you’ll have to be treated in isolation to prevent the virus spread. If your doctor says you are well enough to go home, it is advised to isolate yourself at home and protect yourself and others

Treating COVID-19

There is no particular treatment for novel coronavirus and no antibiotics work on this kind of virus. But the symptoms are curable by isolation 

Some reports suggest certain drugs like hydroxychloroquine can be used to cure COVID-19.

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