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Coronavirus update 19 March 2020
EXERCISES FOR OVER 70 PEOPLE SAFE AT HOME
Everyone over 70 years of age with or without any medical problems are considered to be in a high risk category and the safest place is for them to stay at home and have no visitors other than close family caring for them.
We have found that people who do this become upset particularly if they isolated and some do nothing and just sit down all day. Smart phones and computers and ordinary phones are wonderful to keep in touch. Also it is very important to keep moving because sedentary behaviour can weaken your body.
Physical Activity and Sedentary Behaviour Guidelines: Practical ideas to help increase physical activity and minimise sedentary behaviour every day.
What sort of activity should I be doing?
Four types of activity are needed to keep you healthy. Try to include at least one activity from each group. As everyone is different set your own pace. Do as much or as little as you like. It is important to try everything and you will soon notice where some of your body needs more exercise.
Moderate Activities– for your heart, lungs and blood vessels
Do at least 30 minutes of activity from this group on most days. That means 30 minutes total for those that you choose.
o Brisk walking
o Continuous swimming
o Golf (no cart!)
o Washing the car
o Walking the dog
o Yard and garden work
o Water aerobics
o Mopping and vacuuming
Strength Activities– to help maintain bone strength (Do specific strength exercises two or three times a week)
o Weight, strength or resistance training exercises.
o Lifting and carrying (e.g. groceries or small children)
o Climbing stairs (instead of taking the lift or escalator)
o Moderate yard work (e.g. digging and shifting soil)
o Calisthenics (e.g. push-ups and sit-ups)
Flexibility– to help you move more easily
o Tai Chi
o Bowls (indoor and outdoor)
o Mopping, vacuuming
o Stretching exercises
· Balancing Activities– to improve your balance and help prevent falls.
o Side leg raises
o Half squats
o Heel raises
Tips for improving flexibility, balance and strength
Try to do some form of stretching every day – even if it is only while you are watching TV.
Make a specific time each day to do these exercises, or fit them in whenever you can -for example – while waiting for the kettle to boil. If you can, also try to reduce the time you spend sitting for long periods.
· For Strength and balance
o Stand up and sit down (or chair raise)
- Sit on a chair with your feet flat on the floor and slightly apart. Try to keep your back and shoulders straight throughout this exercise. Slowly stand up, trying not to use your hands (or as little as possible). Slowly sit back down and pause. Do this 8-15 times.
o Heel raises
- Stand sideways to the bench, feet apart (shoulder width) holding on with one hand to support yourself. Slowly rise up on to your toes, hold for one second and lower again. Do this 8 times to begin with, increasing to 15. Make sure your movements are not rushed.
o Side leg raises
- Stand sideways to the bench and hold on with your right hand to support yourself. Slowly take your left leg out to your left side. Keep your back and both legs straight. Hold the position for one second then slowly lower. Repeat 8 times at first, increasing to 15. Turn around and hold on with your left hand while you raise your right leg.
o Half squats (to improve leg strength) –
- Stand facing the bench with your feet apart (about shoulder width), feet facing forward and holding on with both hands. Leaning very slightly forward, but keeping your back straight, slowly bend both legs, keeping your knees over your feet. Do not go down too far. As you return to the up position, squeeze your buttocks together as if there is a piece of paper money between them that you don’t want to drop. Repeat 8 times at first, increasing to 15.
o Knee lifts (for strength)
- Sit back in your chair with your back straight. Bend your knee and lift your left leg towards your chest. Hold for a few seconds then lower slowly. Do this 8 – 10 times with each leg.
· For flexibility
o Shoulder roll
- Using a gentle circular motion, hunch your shoulders upwards, backwards, downwards and forwards. Do this slowly 5 times, then reverse the direction.
o Heels up toes up
- While seated, start with feet flat on the floor and lift heels as high as you can, keeping the balls of your feet on the floor. Slowly lower heels until feet are flat, then lift toes until they point upwards. Repeat these up and down movements for 30 seconds.
Make your move - Sit less - Be active for life!
The WHO Director General in his message to everyone said at the end emphasises that we must get ready to fight this common enemy but to do this we must all work together
- Let me give you some other words that matter much more, and that are much more actionable.
- Public health.
- Political leadership.
- And most of all, people.
- We’re in this together, to do the right things with calm and protect the citizens of the world. It’s doable.
According to the World Health Organization, most people who become infected by COVID-19 experience mild illness and recover - though it can be more serious for others (the elderly and the already ill are at particular risk). The WHO recommends that people frequently wash their hands with either soap and water or alcohol-based hand rub, and that they maintain at least one metre (three feet) of distance between themselves and anyone they see coughing or sneezing. This coughing and sneezing can spray small liquid droplets that may contain the virus, according to the WHO. The WHO also recommends that people avoid touching their eyes, nose, and mouth, because their hands can pick up viruses from touching surfaces. Anyone with a fever, cough, or difficulty breathing is advised to seek medical help. There is no evidence that masks protect people who are not sick, according to the WHO, which advises that only those taking care of an infected person should use one. UPDATE 12 Mar 2020 It seems that wearing a mask has stopped us from touching our face. (Work together tell people to stop touch their face, particularly mouth, nose and eyes)
Coronavirus Update 3 March 2020
It is safe to receive packages from China or buy anything Chinese because virus cannot survive very long and that existing pneumonia vaccines provide no protection.
The people of the world concentrate on the here and now and are not interested in comparing what happened previously. For example, the HIV/AIDS Pandemic has killed more than 36 million people since 1981. According to Johns Hopkins University, there are an estimated 1 billion flu cases worldwide. Last year, there were 291,000 to 646,000 deaths worldwide because of the flu.
It is very important that we look at influenza and compare it with this new virus.
- Compare the coronavirus and flu
- Both cause fever, cough, body aches and fatigue
- Both can be mild or severe and even fatal
- Both can be spread from person to person through droplets in the air, from an infected person coughing, sneezing or talking. Also, some airborne droplets that remain even after the infected person leaves the room
- Both also can result in pneumonia.
- Death Rate
- Seasonal flu strains kill about 0.1% of people who become infected
- Coronavirus death rate in China have been around 2% but a coronavirus update advises that the actual death rate could be below 1 percent according to an editorial published in the journal by Anthony S. Fauci and H. Clifford Lane, of the National Institute of Allergy and Infectious Diseases
- There are differences between the coronavirus and the flu. While the coronavirus is caused by one virus, the flu can be caused by any of several different strains.
- There is no known vaccine for the coronavirus, although an experimental shot may be ready for testing in humans within a few months
- Flu seasons are predictable but with (COVID-19) is that there remains a lot of unknowns
- Flu vaccines are widely available and have an effectiveness rate of 40% to 60%.
HOW TO PROTECT YOURSELF FROM THE FLU OR ANY VIRUS?
We believe it is best to contact the nearest government health department. If you cannot find one try these because they provide the latest coronavirus updateHEALTH DEPARTMENT AUSTRALIA WORLD HEALTH ORGANISATION