Πλύσιμο χεριών και Άσκηση στο σπίτι – Κορωνοϊός COVID-19
Χρήσιμες συμβουλές και τεχνικές για τον σωστό καθαρισμό των χεριών μας και υποκατάσταση της φυσικής άσκησης – γυμναστική στο σπίτι (λόγω του κορωνοϊού – COVID-19 και όχι μόνο…)
Α. Σωστός καθαρισμός – πλύσιμο των χεριών μας:
- Ακολουθήστε τις συστάσεις από το USA-CDC »» (σε απλά αγγλικά), έντυπη έκδοση ☛
- Αν είστε ήδη άρρωστος ⇒ συμπληρωματικά μέτρα ☛
Life is Better with Clean Hands ( εκπαιδευτικό βίντεο)
✽ Σχετικά με τις προστατευτικές (απλές χειρουργικές) μάσκες προσώπου:
Πότε και πώς βάζουμε και βγάζουμε σωστά τις μάσκες:
Παγκόσμιος Οργανισμός Υγείας (WHO) video ☛
If you do not have any respiratory symptoms, such as fever, cough, or runny nose, you do not need to wear a medical mask. When used alone, masks can give you a false feeling of protection and can even be a source of infection when not used correctly.
USA-CDC: Strategies for Optimizing the Supply of Facemasks ☛
(απευθύνεται κυρίως στους επαγγελματίες υγείας, HCP)
Implement extended use of facemasks.
Extended use of facemasks is the practice of wearing the same facemask for repeated close contact encounters with several different patients, without removing the facemask between patient encounters.
- The facemask should be removed and discarded if soiled, damaged, or hard to breathe through.
- HCP must take care not to touch their facemask. If they touch or adjust their facemask they must immediately perform hand hygiene.
- HCP should leave the patient care area if they need to remove the facemask.
Restrict facemasks to use by HCP, rather than patients for source control.
Have patients with symptoms of respiratory infection use tissues or other barriers to cover their mouth and nose.
Β. Άσκηση στο σπίτι
Συμβουλευτείτε πάντα τον γιατρό σας, πριν προχωρήσετε στις παρακάτω συστάσεις και συμβουλές!
International Diabetes Federation (IDF): Home-based exercise for people with diabetes ☛
Regular physical activity is of great benefit to the general population and even more for people living with chronic conditions like diabetes. Daily physical activity is an integral part of diabetes management, helping to maintain blood glucose at recommended levels.
Physical activity should be seen as a hobby and a valuable tool to overcome the monotony of the difficult confinement that many people around the world are currently experiencing.
Below are a series of daily exercises that can be performed at home. The exercise intensity of each activity is comparable to one hour of brisk walking, resulting in an energy expenditure of 150-200 Kcal.
- Treadmill: one-hour brisk walking (no need to run), which can also be split into three 20-minute sessions. If possible, the slope should be adapted to individual fitness levels, to simulate an uphill walk.
- Stationary bicycle (either reclined or classic): two 15-minute sessions at variable intensity (if the equipment allows it). The sessions can be longer on a reclined bicycle since the effort is reduced by the backrest.
- Bodyweight exercises such as push-ups, squats, deep stationary lunges, sit-ups or crunches (to strengthen the abdomen) and forward flexes (to strengthen the lower-back muscles). These help maintain muscle tone and, when performed correctly, can have excellent results.
- Joint mobility and stretching exercises that can be sourced from common workout, yoga and pilates’ routines. (Example video)
Other ways to train at home:
- Walk up and down 8 sets of stairs, for at least 6 floors. This is not recommended for people with type 2 diabetes who do not exercise regularly.
- Jump rope
- Use small weights and home fitness accessories such as rubber bands, kettlebells, wrist weights, ankle weights and pockets filled with heavy objects. Makeshift objects can also be used, such as buckets, cases, bottles filled with water or even small backpacks filled with objects of different weight.
These suggestions can be used to develop short, fragmented or continuous training sessions. Here is an example of a series of “total body” exercises involving all main muscle groups, which anyone can do at home:
- Two series of 20 Jumping Jacks (on-site jumps with synchronized leg and arm spreading and closing)
- Two series of 15 crunches (abdomen strengthening)
- Two series of 15 forward flexes (lower back muscle strengthening)
- Two series of 10 rowing exercises using dumbbells and slight forward flexion (back muscle strengthening)
- Two series of 8 push-ups (pectoral muscle strengthening – knees to floor for beginners)
- Two series of 8 sitting/standing hand-weight lifts (shoulder muscle strengthening)
- Five minutes of treadmill training or stationary/reclined bicycle
- Three series x 15 squats (lower limb strengthening)
- 20 minutes treadmill training
- Final stretching and relaxation.
Make sure to avoid overload and adapt exercise intensity to individual ability and fitness level. It is also important to monitor your health before, during and after exercising.
The recommendations above were developed and kindly made available by the Scientific Council of ANIAD: Drs. Gerardo Corigliano, Giuseppe Pipicelli, Felice Strollo; Alessio Calabro’ and Matteo Vandoni.
Δείτε επίσης: Διαβήτης και Κορωνοϊός COVID-19, πρόληψη και διαχείριση νόσου »»
Σπύρος Καραμαγκιώλης, Ειδικός Παθολόγος – Διαβητολόγος, Διευθυντής ΚΥ Αγρινίου