Connect with us

Fitness

What does it mean to ‘self-quarantine’ for Covid-19?

For those presenting mild symptoms; or even those who are asymptomatic but have exposure, the DOH advises self-isolation and undergoing home quarantine for 14 days.

Published

on

No, not everyone with cough, body pain/aches and diarrhea needs to immediately rush to the E.R. to be tested for the new coronavirus, Covid-19. These are also to be considered with: 1. whether you have traveled to places with risk of infection; and 2. if you have been exposed to persons with Covid-19.

Photo by @younis67 from Unsplash.com

The Department of Health (DOH) has – sort of – segregated individuals with a known history of exposure and travel presenting with mild symptoms, and those presenting severe and critical symptoms.

The latter – those with severe and critical symptoms – need to be immediately admitted to health facilities. So if you are one of these, contact DOH and call the designated hotline at (+632) 8651-7800 loc 1149-1150.

For the former – those presenting mild symptoms; or even those who are asymptomatic but have exposure – the DOH advises self-isolation and undergoing home quarantine for 14 days.

And so… what is self-quarantine?

The Centers for Disease Control and Prevention (CDC) in the US is recommending some steps if you are asked to self-quarantine.

  • Stay away from other people; stay in your home as much as possible, preferably staying in a separate room and using a separate bathroom (if available).
  • Limit contact with pets, as there is a small chance humans can pass the disease to dogs or other pets, though only one such case of such a transmission has been reported (in a Pomeranian dog in Hong Kong living with a woman diagnosed with COVID-19).
  • No visitors please unless the person really needs to be in your home. 
  • If you need medical attention, call ahead to ensure you’re going to the right place and taking the necessary precautions.
  • Wear a face mask if you must be around other people.
  • When you cough/sneeze:
    Cover your mouth and nose with a tissue, and immediately throw tissues in garbage.
    Wash your hands with soap and water for at least 20 seconds. If that’s not available, clean with hand sanitizer that has at least 60% alcohol.
  • Avoid sharing household items, including drinking glasses/cups, eating utensils, towels or even bedding. Wash these items thoroughly after using.
  • Clean high-touch surfaces daily using a household cleaner or wipe. These include counters, tabletops, doorknobs, bathroom fixtures, toilets, phones, keyboards, tablets and bedside tables.
  • Clean any surfaces that may be contaminated with blood, stool or any bodily fluids. 
  • Shared spaces in the home should have good airflow — use an air conditioner or open those windows. 
  • Continue monitoring your symptoms. If they worsen, such as you if you begin to have difficulty breathing, call your health care provider. 

When to stop isolating? 

To figure out when to stop your self-quarantine or isolation, the CDC says this will be on a case-by-case basis. So should check with a health care provider before making any changes. 

To monitor your health and practice social distancing:

  1. Take your temperature with a thermometer two times a day and monitor for fever. Also watch for cough or trouble breathing.
  2. Stay home and avoid contact with others. Do not go to work or school for this 14-day period. Discuss your work situation with your employer before returning to work.
  3. Do not take public transportation, taxis, or ride-shares during the time you are practicing social distancing.
  4. Avoid crowded places (such as shopping centers and movie theaters) and limit your activities in public.
  5. Keep your distance from others (about 6 feet or 2 meters).

What To Do If You Get Sick

If you get sick with fever (100.4°F/38°C or higher), cough, or have trouble breathing:

  • Seek medical care. Call ahead before you go to a doctor’s office or emergency room.
  • Tell your doctor about your recent travel and your symptoms.
  • Avoid contact with others.

Fitness

Study finds moderate-vigorous physical activity is the most efficient at improving fitness

Dedicated exercise (moderate-vigorous physical activity) was the most efficient at improving fitness. Specifically, exercise was three times more efficient than walking alone and more than 14 times more efficient than reducing the time spent sedentary. Additionally, they found that the greater time spent exercising and higher steps/day could partially offset the negative effects of being sedentary in terms of physical fitness.

Published

on

In the largest study performed to date to understand the relationship between habitual physical activity and physical fitness, researchers from Boston University School of Medicine (BUSM) have found that higher amount of time spent performing exercise (moderate-vigorous physical activity) and low-moderate level activity (steps) and less time spent sedentary, translated to greater physical fitness.

“By establishing the relationship between different forms of habitual physical activity and detailed fitness measures, we hope that our study will provide important information that can ultimately be used to improve physical fitness and overall health across the life course,” explained corresponding author Matthew Nayor, MD, MPH, assistant professor of medicine at BUSM.

He and his team studied approximately 2,000 participants from the community-based Framingham Heart Study who underwent comprehensive cardiopulmonary exercise tests (CPET) for the “gold standard” measurement of physical fitness. Physical fitness measurements were associated with physical activity data obtained through accelerometers (device that measures frequency and intensity of human movement) that were worn for one week around the time of CPET and approximately eight years earlier.

They found dedicated exercise (moderate-vigorous physical activity) was the most efficient at improving fitness. Specifically, exercise was three times more efficient than walking alone and more than 14 times more efficient than reducing the time spent sedentary. Additionally, they found that the greater time spent exercising and higher steps/day could partially offset the negative effects of being sedentary in terms of physical fitness.

According to the researchers, while the study was focused on the relationship of physical activity and fitness specifically (rather than any health-related outcomes), fitness has a powerful influence on health and is associated with lower risk of cardiovascular disease, diabetes, cancer and premature death. “Therefore, improved understanding of methods to improve fitness would be expected to have broad implications for improved health,” said Nayor, a cardiologist at Boston Medical Center.

Continue Reading

Fitness

Tips to avoid common running injuries

Injuries are very common among runners. Recent research estimates that 82% of runners will become injured during their running career and up to 90% will experience injury while training for a marathon. Some of the most common include a stress fracture, plantar fasciitis, hamstring tendinitis, ankle sprain, runners’ knee, and Achilles’ tendonitis.

Published

on

Photo by Malik Skydsgaard from Unsplash.com

Whether training for a marathon or preparing for your first community race, being knocked off course with pain can be hard to handle mentally and physically.

Injuries are very common among runners. Recent research estimates that 82% of runners will become injured during their running career and up to 90% will experience injury while training for a marathon. Some of the most common include a stress fracture, plantar fasciitis, hamstring tendinitis, ankle sprain, runners’ knee, and Achilles’ tendonitis.

Injury prevention is critical. Here are some safety tips from Dr. Joshua Blomgren, a 15-time Chicago Marathon team physician and sports medicine physician, Midwest Orthopaedics at Rush:

Don’t over-train

Don’t increase weekly mileage or intensity by more than 10 percent each week. Build up slowly and let a good training schedule determine how much you run.

Invest in good shoes

Go to a specialty running shop to be properly fitted for running shoes and/or orthotics. Replace them every 350-500 miles. Incorrect shoes can affect your gait, leading to injuries in your feet, legs, knees, or hips.

Choose the best running surface

Look for running surfaces that absorb shock. Opt for asphalt over concrete. Find grass or dirt trails, especially for higher mileage. Avoid uneven surfaces and seek paths with slow curves.

Stretch!

Training causes tight muscles, leading to strain and changes in your gait. Commit to a stretching program. Just 5 -10 minutes after each workout can make a big difference.

Strengthen muscles

Runners have tight hip flexors because their quads are overtrained. Strengthen your hamstrings and glutes to reduce chance of injury and abductors, adductors, and core to create stability.

Watch out for heel striking

Heel striking occurs when your feet land in front of you and your heel hits the ground first. This is common among new runners but can lead to injuries such as shin splints, stress fractures, and joint pain. Land mid-sole with your foot directly underneath your body.

Prioritize posture

Good form means staying upright and keeping your shoulders back and relaxed. Work core exercises into your training and do posture checks every so often. Hold your head right above your shoulders and hips.

Continue Reading

Fitness

Postmenopausal women can dance their way to better health

After menopause, women are more likely to experience weight gain, overall/central body adiposity increases, and metabolic disturbances, such as increases in triglycerides and bad cholesterol. Together, these changes ultimately increase cardiovascular risk. Around this same time, women often are less physically active, which translates into reductions in lean mass and an increased risk of falls and fractures.

Published

on

Photo by Olivia Bauso from Unsplash.com

Women often struggle with managing their weight and other health risk factors, such as high cholesterol, once they transition through menopause. A new study suggests that dancing may effectively lower cholesterol levels, improve fitness and body composition and in the process, improve self-esteem. Study results are published online today in Menopause, the journal of The North American Menopause Society (NAMS).

After menopause, women are more likely to experience weight gain, overall/central body adiposity increases, and metabolic disturbances, such as increases in triglycerides and bad cholesterol. Together, these changes ultimately increase cardiovascular risk. Around this same time, women often are less physically active, which translates into reductions in lean mass and an increased risk of falls and fractures. As a result of all these changes, postmenopausal women often suffer from decreased self-image and self-esteem, which are directly related to overall mental health.

Physical activity has been shown to minimize some of the many health problems associated with menopause. The effect of dancing, specifically, has already been investigated with regard to how it improves body composition and functional fitness. Few studies, however, have investigated the effects of dance on body image, self-esteem, and physical fitness together in postmenopausal women.

This new study was designed to analyze the effects of dance practice on body composition, metabolic profile, functional fitness, and self-image/self-esteem in postmenopausal women. Although the sample size was small, the study suggested some credible benefits of a three-times-weekly dance regimen in improving not only the lipid profile and functional fitness of postmenopausal women but also self-image and self-esteem.

Dance therapy is seen as an attractive option because it is a pleasant activity with low associated costs and low risk of injury for its practitioners. Additional confirmed benefits of regular dancing include improvement in balance, postural control, gait, strength, and overall physical performance. All of these benefits may contribute to a woman’s ability to maintain an independent, high-quality lifestyle throughout her lifespan.

Study results are published in the article “Dance practice modifies functional fitness, lipid profile, and self-image in postmenopausal women.”

“This study highlights the feasibility of a simple intervention, such as a dance class three times weekly, for improving not only fitness and metabolic profile but also self-image and self-esteem in postmenopausal women. In addition to these benefits, women also probably enjoyed a sense of camaraderie from the shared experience of learning something new,” says Dr. Stephanie Faubion, NAMS medical director.

Continue Reading
Advertisement
Advertisement

Like Us On Facebook

Facebook Pagelike Widget

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.