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KEEP FIT DURING THE PANDEMIC!


Stay active: Avoiding crowds does not mean avoiding nature. Going for a brisk walk or jog outside in uncrowded areas outdoors is still considered relatively safe. Push-ups, sit-ups, jumping-jacks and more exercises are great ways to stay fit away from the gym.


Indoor Cardiovascular Activities

  • Walk briskly around the house or up and down the stairs for 10-15 minutes 2-3 times per day.

  • Dance to your favorite music.

  • Join a live exercise class on YouTube.

Outdoor Cardiovascular Activities (if your local government allows)

  • Walk or jog around your neighborhood (maintain the recommended 1,5 mts physical distancing).

  • Go for a bicycle ride.

  • Do gardening and lawn work.

Strength Training

  • Find ways to do simple muscle strengthening exercises around your house such as:

  • Squats or sit-to-stands from a sturdy chair

  • Push-ups against a wall, the kitchen counter or the floor

  • Lunges or single leg step-ups on stairs


Do not exercise if you have a fever, cough and difficulty breathing. Stay home and rest, seek medical attention and call in advance. Follow the directions of your local health authority. If you are able to go for a walk or bicycle ride always practice physical distancing and wash your hands with water and soap before you leave, when you get to where you are going, and as soon as you get home. If water and soap are not immediately available, use alcohol-based hand rub.


Adequate sleep: Good sleep is essential to our overall health.


Diet and nutrition: Practicing self-discipline and avoiding “emotional eating” due to stress that may be related to the drastic changes surrounding the COVID-19 pandemic and how it affects our lives is imperative. Make it a habit to try to eat more whole nutritious foods instead of processed snacks or fast food.


Self-care: Take time to take care of yourself. Be supportive and suggest the same for those close to you. Meditation, relaxation, quality time with family, personal care of yourself promotes overall wellness.


Cope with stress and anxiety: Positively cope with stress and anxiety induced by new precautions we must all now take to combat the spread of COVID-19 in our communities. Positive coping mechanisms would include exercise, meditation, reading, further developing certain skills or hobbies etc. Use this era to increase your daily repetition of these positive activities and develop new or even better routines than you may have adhered to prior to the emergence of the current COVID-19 pandemic.


To prevent infection and to slow transmission of COVID-19, do the following:

· Wash your hands regularly with soap and water, or clean them with alcohol-based hand rub.

· Maintain at least 1 metre distance between you and people coughing or sneezing.

· Avoid touching your face.

· Cover your mouth and nose when coughing or sneezing.

· Stay home if you feel unwell.

· Refrain from smoking and other activities that weaken the lungs.

· Practice physical distancing by avoiding unnecessary travel and staying away from large groups of people.


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