Stay Healthy With a Few Tips During This Pandemic (COVID-19)

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Date sent: 2020/06/12 18:36:25
This pandemic situation needs our awareness from one side to stay safe and healthy. In India we are getting a surge in Covid-19 cases and further there is a chance of spike in the number of cases in near future, so we need to take care of ourselves and our near and dear ones by staying active.

Sedentary lifestyle and low levels of physical activity can have negative effects on the health, well-being and quality of life of an individual. Even during unlock 1 we are bound to follow some norms given by the government for our safety which may cause additional stress and challenges the mental health of citizens. In this time physical activity and relaxation techniques can come to our rescue to help us stay calm and continue to protect our health during this time.

WHO (world health organization) recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can followed even at home, with no special equipment and with limited space.

The following are some tips on how to stay active and reduce sedentary lifestyle:

Short Breaks-

Take short active breaks during the day / while working. A short break of few minutes can work wonders during this time. It’s advised to take a break of 10 minutes, if you are working for continuous two hours then stretch yourself.
Short bouts of physical activity add up to the weekly recommendations. Dancing, playing with children, and performing domestic chores such as cleaning, cooking are other means to stay active.
Follow an online exercise class or your regular exercise regime with no to minimal equipment at home. We have loads of good free exercise tutorial on you tube, we can take advantage of the them to boost our health .If you have no experience performing these exercises, be cautious and aware of your own limitations.

Walk/spot jog-

Walking can be done even utilizing the minimum space available. Further you can spot jog i.e jogging at a specific place for at least 5-10 min, can help you remain active. If you are working from home too, when you are on a call you can walk around while speaking instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 2-meter distance from other people and abide by other safety measures.

Stand up-

It’s advisable to reduce your sedentary time by standing up whenever possible, I recommend standing up at least once every 30 minutes. We can make a standing desk so that we can work or do household activity even when we stand up. Relax. Meditation and breathing technics can help you remain calm. You can try a simple relaxation technique which u can practice at a calm environment i.e breathe in through your nose(inspiration) hold it for 2 sec then breathe out through pursed lip (slow expiration),this should be performed for minimum of 10 times further according to individual repetition can be increased.

For optimal health, it is also important to remember to eat healthy and stay hydrated. WHO recommends drinking water instead of sugar-sweetened beverages. Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, and pregnant and breastfeeding women, or people with other health conditions. Ensure plenty of fruits with vitamin C and vegetables, and limit the intake of salt, sugar and fat. Try to have simple carbohydrate than having complex one (eg : refined food). If you need a professional help, please ask a doctor online.

Date sent: 2020/06/14 00:42:01