How to Stay Healthy at Home During the COVID-19 Lockdown
The COVID-19 pandemic has caused many people to stay at home, socializing and exercising significantly. This will have a negative impact on your physical and mental health.
Here are some suggestions to help you and your family stay healthy while at home.
The COVID-19 pandemic means that many of us stay home and sit still more often than ever. Many people find it difficult to perform various exercises as usual. It’s even more difficult for people who don’t usually exercise.
However, at this time, it is very important for people of all ages and abilities to stick to activities as much as possible. The World Health Organization’s “Stay Activity” campaign aims to help you do this while having some fun.
Remember: After sitting for a long time, take a short break and do 3-4 minutes of low-intensity physical activity, such as walking or stretching, which will help muscle relaxation, improve blood circulation and muscle activity.
Regular physical activity is good for physical and mental health. It can reduce high blood pressure, help control weight, and reduce the risk of heart disease, stroke, type II diabetes, and various cancers-all of which increase the risk of COVID-19. Sensual.
Regular physical activity can also increase bone and muscle strength, and improve balance, flexibility, and fitness. For the elderly, activities that improve balance can help prevent falls and injuries.
Regular physical activity helps to have a daily routine and becomes a way to keep in touch with family and friends. This is also good for our mental health-reducing the risk of depression and cognitive decline and delaying the development of dementia, while improving overall well-being.
What is the recommended amount of physical activity for each age group?
The World Health Organization recommends how much physical activity people of all ages should have in order to benefit their health and well-being.
Babies under 1 year old
• All babies should do several physical activities a day.
• For those babies who are still unable to move, stay in a prone position (prone time) for at least 30 minutes a day, because floor games can be done at any time throughout the day when the baby is awake.
Children under 5
• All young children should do at least 180 minutes a day of any type of physical activity of any intensity.
• Children aged 3-4 should do at least 60 minutes of moderate to vigorous physical activity during this time.
Children and adolescents aged 5-17
• All children and adolescents should do at least 60 minutes of moderate to vigorous physical activity every day.
• This includes activities that build muscle and bone strength at least 3 days a week.
• Doing more than 60 minutes of physical activity a day will bring additional health benefits.
Adults over 18
• All adults should do at least 150 minutes of moderate-intensity physical activity within a week, or at least 75 minutes of vigorous-intensity physical activity within a week.
• For additional health benefits, moderate-intensity physical activity for adults should be increased to 300 minutes per week or equivalent.
• In order to improve and maintain musculoskeletal health, muscle strengthening activities involving major muscle groups should be done 2 or more days a week.
• In addition, elderly people with limited mobility should do physical activities that enhance balance and prevent falls 3 or more days a week.
Take care of our mental health
As countries adopt measures to limit population movements to reduce the number of COVID-19 infections, more and more of us are making huge changes to our daily lives.
New realities such as working from home, temporarily unemployed, children going to school at home, and lack of physical contact with other family members, friends and colleagues, take time to adapt. Adapting to such lifestyle changes and managing the fear of contracting the virus and the fear of those who are particularly vulnerable around us is a challenge for all of us. This can be particularly difficult for people with mental health conditions.
Fortunately, there are many things we can do to take care of our mental health and help those who may need additional support and care.
The following are some suggestions, I hope to help you.
Stay informed. Listen to the opinions and suggestions of the national and local authorities. Follow trusted news channels, such as local and national TV and radio stations, and keep up to date with the latest information from WHO on social media.
Establish a routine. Try to keep your daily routine as much as possible, or create a new routine.
Get up and go to bed at the same time every day.
Maintain personal hygiene.
Eat healthy food regularly.
Set time for work and rest.
Make time to do what you like.
Reduce news supply. Try to minimize the number of times you watch, read, or listen to news that makes you anxious or painful. If necessary, look for the latest information only once or twice at a specific time of the day.
Social contact is important. If movement is restricted, keep in touch with family and friends through phone and online channels.
Alcohol and drug use. Limit the amount of alcohol you drink, or not drink at all. If you haven’t drunk alcohol before, don’t start drinking. Avoid using alcohol and drugs as a way to cope with fear, anxiety, boredom and social isolation.
There is no evidence that drinking alcohol has any protective effect on viruses or other infections. In fact, on the contrary, harmful use of alcohol increases the risk of infection and leads to worse treatment results.
And be aware that the use of alcohol and drugs may result in failure to take adequate precautions to protect yourself from infection, such as observing hand hygiene.
Screen time. Pay attention to the time spent in front of the screen each day. Make sure to take regular breaks while using the screen.
Electronic games. Although video games can be used as a way to relax, when you stay at home for a long time, you can’t help but spend more time on video games. Be sure to maintain the correct balance in daily life.
social media. Use social media accounts to promote positive and hopeful stories. Correct wrong information anytime, anywhere.
help others. If you are capable, provide support to those in the community who may need help, such as helping them buy food.
Support health workers. Seize the opportunity online or through the community to thank the health care workers in your country and all those who have worked hard to deal with the COVID-19 outbreak.
Fear is the normal response to an uncertain situation. However, sometimes the expression of fear hurts others. remember:
Be kind. Don’t discriminate against others for fear of the spread of COVID-19.
Don’t discriminate against people who you think may be carrying the coronavirus.
Don’t discriminate against health workers. Health workers deserve our respect and gratitude.
COVID-19 has affected people in many countries. Don’t attribute it to any particular group.
If you are a parent
In times of stress, it is normal for children to seek more attention from you.
Things you can do:
Try to maintain familiar life routines as much as possible, or create new ones, especially when you have to stay at home.
Use language appropriate to your child’s age to honestly discuss the new coronavirus with your child.
Support children to study at home and make sure to set aside time to play.
Help children find positive ways to express emotions, such as fear and sadness. Sometimes participating in some creative activities, such as playing or drawing, can help you complete this process.
Help children stay in touch with friends and family through telephone and online channels.
Make sure your child has time to leave the screen every day and spend time doing some offline activities together. Do some creative work: draw a picture, write a poem, build something. Bake a cake. sing and dance. If you have a yard at home, play in the yard.
Try to make sure that your child does not spend more time on video games than usual.