“Arogyam thanne dhanam” Introduction 100 years of healthy life v/s 60 years of unhealthy life. Which would you pick? The Current pandemic has caught the world by storm. Now more then ever do we realise the importance of a healthy lifestyle. Kozhikode District Administration’s “ campaign aims to help you do just that - and to have some fun at the same time.Staying home has placed most of us in a weird fix. The inability to go for walks or to hit the gym has influenced many for the worse. It’s time we change things. “Aarogyam Thanne Dhanam” is a Kozhikode District Collector initiative with the target for a healthy lifestyle through physical activity. During this period of the COVID-19 pandemic it is important that we have enough exercise to maintain our mental and physical health. Take part in this initiative of the Kozhikode District Collector and keep yourself in our loop by which you can be part of this campaign to raise awareness and to maintain ones physical health while maintaining a healthy mind.
Staying physically active Pic Source : Physiopedia https://www.physio-pedia.com/Benefits_of_Physical_Activity Both the body and mind are profited by the regular physical activity . It need not be a long arduous session of intense workout. Taking a short break from sitting, just by doing 3-4 minutes of physical activity such as walking or stretching, will help ease your muscles and improve blood circulation. It reduces high blood pressure and prevents excess weight gain and thereby reduces the risks for heart disease, stroke, type 2 diabetes and various cancers - all conditions that can increase vulnerability to COVID-19.
It also improves bone and muscle strength and increases balance, flexibility and fitness. For older people, activities that improve balance help prevent falls and injuries. Consistent physical activity is good for our mental health .It can help give our days a routine and reduce the risk of depression and cognitive impairment. It improves overall well being . These activities can be a way to to stay in contact with family and friends How much physical activity is recommended for your age group? (As recommended by WHO) Infants under 1 • All infants should be physically active several times a day. • For those not yet mobile, this includes at least 30 minutes in prone position (tummy time), as floor-based play, spread throughout the day while awake. Children under 5 years of age
• All young children should spend at least 180 minutes a day in a variety of types of physical activities at any intensity • 3-4 year old children should spend at least 60 minutes of this time in moderate- to vigorous-intensity physical activity Children and adolescents aged 5-17 years • All children and adolescents should do at least 60 minutes a day of moderate to vigorous-intensity physical activity • This should include activities that strengthen muscle and bone, at least 3 days per week • Doing more than 60 minutes of physical activity daily will provide additional health benefits Adults aged over 18 years • All adults should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week. • For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent. • For developing and maintaining musculoskeletal health, muscle-strengthening activities involving major muscle groups should be done on 2 or more days a week
• In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week. (Similar posters as given below may be created)
The importance of mental health Adapting to lifestyle changes such working from home, temporary unemployment, home-schooling of children, and lack of physical contact with other family members, friends and colleagues, and managing the fear of contracting the virus and worrying about people close to us who are particularly vulnerable, are challenging for all of us. They can be particularly difficult for people with mental health conditions. 1 Keep informed Listen to advice and recommendations from your national and local authorities. Follow trusted news channels, such as local and national TV and radio, and keep up-to-date with the latest news 2 H ave a routine Keep up with daily routines as far as possible, or make new ones. Get up and go to bed at similar times every day. Allocate time for working and time for resting.
3 Self care Keep up with personal hygiene. Eat healthy meals at regular times. Exercise regularly. Make time for doing things you enjoy. Minimize news feeds Try to reduce how much you watch, read or listen to news that makes you feel anxious or distressed. Seek the latest 4 information at specific times of the day, once or twice a day if needed. 5 Socialising If your movements are restricted, keep in regular contact with people close to you by telephone and online channels. Avoid using alcohol and drugs as a way Alcohol and drug use of dealing with fear, anxiety, boredom and social isolation. Be aware that alcohol and drug use may prevent you from taking sufficient 6 precautions to protect yourself against infection, such as compliance with hand hygiene.
7 S creen time Moderate screen time. Ensure that you are taking regular breaks from onscreen activities 8 Social media Try to promote only positive and hopeful stories. Always fact check for dubious information and Correct misinformation wherever you see it. If you have a mental health condition ● If you are being treated for a mental health condition, make sure that you continue to take medication as prescribed, and that you have a way of re-stocking your medication. If you are seeing a mental health specialist, find out how to continue with that support during the outbreak. ● Keep in touch with people who care for you and know who you can contact for support if your mental health declines. ● If you are being treated for an alcohol or drug use disorder, be aware that the COVID-19 outbreak may lead to increased feelings of fear, anxiety and isolation that can increase the risk of relapse, substance use, disengagement from treatment or non-compliance with treatment regimens. Make sure that you continue to take medication as prescribed, particularly if you receive treatment with opioid medicines such as methadone or buprenorphine, and that you have a way of obtaining a regular supply of your medication. If you
are receiving support through a psychologist or support group, find out how to continue that support during the outbreak. ● If you are being treated for gaming or gambling disorder, continue with your treatment if possible. Check with your therapist or health-care provider about the best way of continuing with therapy during confinement at home. Helpline numbers: Eating healthy Balanced and healthy diets are essential for supporting immune systems and the need for that has not been greater than during these Covid times. They are vital for the growth and development of children and for in ensuring a healthier and more active lifestyle for older people. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections.
Assessment quiz 1. I exercise for at least 30 minutes daily Yes/ No 2. I engage in light physical activity for 3- 4 minutes after continuously sitting down for 30 - 45 minutes 3. I eat a balanced diet 4. I practice safe hand hygiene methods 5. In times of mental stress, I reach out for help from friends/family/professionals (‘Do You’ can be substituted in place of I if required) Option for sending pics by users doing the above activities such as engaging in exercises ( individually or with the whole family) , pictures of wholesome, balanced diets. Exercises for toddlers and kids : https://www.youtube.com/watch?v=oc4QS2USKmk Exercises for kids and teens : h ttps://www.youtube.com/watch?v=pwdb6m4gYmQ https://www.youtube.com/watch?v=tamUJ23i33k Exercises for Seniors and the elderly : https://www.youtube.com/watch?v=A2wp8Ipxn9s Yoga for the elderly : https://www.youtube.com/watch?v=5rJPwLkXzvg
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