Why is physical activity important during the COVID-19 pandemic?

Regular physical activity benefits both the body and mind. It can reduce high blood pressure, help manage weight and reduce the risk of heart disease, stroke, type 2 diabetes, and various cancers. It also improves bone and muscle strength and increases balance, flexibility and fitness.

How can one stay physically active during COVID-19 self-quarantine?

Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down.

How long should I exercise for during quarantine?

Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time. WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both.

What can I do to keep myself healthy during the COVID-19 outbreak?

Proper nutrition and hydration are vital. People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. So you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs. Drink enough water. Avoid sugar, fat and salt to significantly lower your risk of overweight, obesity, heart disease, stroke, diabetes and certain types of cancer.

Eat fresh and unprocessed foods every day

Drink enough water every day

Eat moderate amounts of fat and oil

Eat less salt and sugar

Avoid eating out

Counselling and psychosocial support

How do I stay active in and around the home during the COVID-19 pandemic?

Try and reduce long periods of time spent sitting, whether for work, studying, watching TV, reading, or using social media or playing games using screens. Reduce sitting for long periods by taking short 3-5 minute breaks every 20-30 minutes.

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What can I do to cope with the effects of COVID-19 quarantine?

Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens.

Can the coronavirus disease spread through the air in rooms?

In poorly ventilated rooms the amount of virus in the air can build up, increasing the risk of spreading COVID-19, especially if there are lots of infected people in the room. The virus can also remain in the air after an infected person has left.

What is a healthy diet during the COVID-19 pandemic?

• Every day, eat a mix of wholegrains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk).

• Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.

• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.

What nutrition guidance should I follow during the coronavirus disease outbreak?

How to stay hydrated during self-quarantine amid the COVID-19 pandemic?

Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. It is also the most sustainable, as it produces no waste, compared to bottled water. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories. To enhance its taste, fresh or frozen fruits like berries or slices of citrus fruits may be added, as well as cucumber or herbs such as mint, lavender or rosemary.

Avoid drinking large amounts of strong coffee, strong tea, and especially caffeinated soft drinks and energy drinks. These may lead to dehydration and can negatively impact your sleeping patterns.

Can I excercise outdoors during the coronavirus pandemic?

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.

What are the organs most affected by COVID‐19?

The lungs are the organs most affected by COVID‐19

Can you go back to daily activities after having your COVID-19 vaccine?

You should be able to resume activities that are normal for you as long as you feel well. If your arm is particularly sore, you may find heavy lifting difficult. If you feel unwell or very tired you should rest and avoid operating machinery or driving.

How long do I have to wait for my booster after having COVID-19?

If you have a COVID-19 positive result, when can you have a booster? You will still need the booster but you should wait at least 4 weeks from your COVID-19 infection.

Can people with mild COVID-19 symptoms recover at home?

People with mild symptoms who are otherwise healthy should manage their symptoms at home. On average it takes 5–6 days from when someone is infected with the virus for symptoms to show, however it can take up to 14 days.

Can I have close contact with people if I'm wearing a mask during COVID-19?

While wearing a mask, you should still keep physical distance from others as much as possible. Wearing a mask does not mean you can have close contact with people.

What are the guidelines for proper nutrition during the COVID-19 quarantine?

For optimal health, it is also important to remember to eat healthily 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 for other health reasons.

Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar and fat. Prefer whole grains rather than refined foods. For more guidance on how to eat healthily during self-quarantine, please see the Food and nutrition tips during self-quarantine, prepared by WHO/Europe.

How to eat healthy in quarantine during the COVID-19 pandemic?

Consume enough fibre because it contributes to a healthy digestive system and offers a prolonged feeling of fullness, which helps prevent overeating.

To ensure an adequate fibre intake, aim to include vegetables, fruit, pulses and wholegrain foods in all meals. Whole grain foods include oats, brown pasta and rice, quinoa and whole-wheat bread and wraps, rather than refined grain foods such as white pasta and rice, and white bread.

Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. It is also the most sustainable, as it produces no waste, compared to bottled water.

Do you need to wash food packaging?

If you have been shopping, there should be no need to sanitise the outer packaging of food. This is because food businesses are required to have a system for managing food safety in place, which should include keeping packaging clean.

You should still follow good hygiene practice by washing your hands after handling any outer packaging.

Why is healthy eating important for the immune system, especially during the COVID-19 pandemic?

While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer.

What are the long lasting fruits and vegetables I should buy for COVID-19 quarantine?

WHO recommends consuming a minimum of 400 g (i.e. 5 portions) of fruits and vegetables per day. Citrus fruits like oranges, clementines and grapefruit are good options, as well as bananas and apples, which can also be cut into smaller pieces and frozen for later consumption or to add to smoothies.

Root vegetables such as carrots, turnips and beets, as well as vegetables like cabbage, broccoli and cauliflower are relatively nonperishable. Garlic, ginger and onions are also great options to keep at home, as they can be used to add flavour to a variety of meals.

Can COVID-19 be transmitted through food?

There is currently no evidence that people can catch COVID-19 from food. The virus that causes COVID-19 can be killed at temperatures similar to that of other known viruses and bacteria found in food.

Is it safe to live in the same house as someone with COVID-19?

People who live in the same household as someone with COVID-19 are at the highest risk of becoming infected because they are most likely to have prolonged close contact. People who stayed overnight in the household of someone with COVID-19 while they were infectious are also at high risk.

Which types of settings does COVID-19 spread more easily?

The “Three C's” are a useful way to think about this. They describe settings where transmission of the COVID-19 virus spreads more easily:

• Crowded places;
• Close-contact settings, especially where people have conversations very near each other;
• Confined and enclosed spaces with poor ventilation.

What is the meaning of airborne transmission?

Airborne transmission is defined as the spread of an infectious agent caused by the dissemination of droplet nuclei (aerosols) that remain infectious when suspended in air over long distances and time.