TIPS TO STAY HEALTHY & ACTIVE DURING THIS TIME
Courtesy of MedStar Health
Dreaming of tennis this summer? Rest assured, all of us at Citi Open are!
While we wait for this period of uncertainty to pass, we wanted to share some helpful tips to stay healthy and active, courtesy of MedStar Health, the official medical team and partner of the Citi Open, so you are ready when tennis returns.
You may have seen the USTA’s recommendation here that, for the moment, we refrain from playing the sport of tennis that we all love. So we asked our partners at Medstar for tips on how our Citi Open community can stay safe, healthy, and active while we wait to get back on the court!
According to MedStar physicians Wiemi Abell Douoguih and Richard Hinton, there are plenty of ways you can maintain physical and mental health during this period of restricted access to tennis courts and gyms, even within the guidelines of social distancing, starting with the facts:
The coronavirus Covid-19 is spread through respiratory droplets, such as a cough or sneeze, and can travel several feet. However, as long as you don’t have a fever and are feeling well, there’s no need to stay on the couch while you practice social distancing. As always, be sure to wash your hands with soap for 15 to 20 seconds before and after any activity with others.
If you are healthy, try these eight tips for safely exercising while maintaining social distance during the Covid-19 pandemic.
1. Exercise outdoors.
Most tennis courts and golf clubs are likely closed, but if yours is still open, we recommend avoiding it until public health officials say otherwise. Instead, take your fitness into the fresh air outside. Consider hiking a new path, if the weather permits.
Younger athletes can also benefit from outdoor play by themselves or in small groups. Be sure to supervise kids playing in small groups or alone, and discourage the use of sporting equipment or jungle gyms to minimize direct contact with each other and surfaces.
2. Exercise by yourself, with a friend, or in small groups of less than 10.
If you’re heading outside, consider bringing your family or a friend to keep you company, but keep the U.S. Centers for Disease Control and Prevention (CDC) guidelines in mind. Choose activities that allow you to maintain an appropriate distance between each other, such as hiking or biking. Do your best to minimize direct contact and save your high-fives and fist bumps for another day.
If you are going to exercise with a small group of friends, plan to meet up at the destination to avoid close quarters like carpools, and consider outdoor activities rather than fitness studios.
3. Engage in non-contact activities that allow spacing of 6 feet between participants.
Limiting physical contact is one of the best ways to prevent the spread of coronavirus—and any other virus. Social distancing guidelines recommend maintaining six feet of space between people, and there’s plenty of activities that allow for this. Biking is ideal.
Other group activities, such as running, bodyweight workout routines, and fitness videos allow for additional spacing. If you’re using any equipment, be sure to thoroughly clean and disinfect it before and after use, even if you’re the only one using it.
4. Rethink recess.
With children home from school and focusing on distance learning, don’t forget recess. Physical activity is an important part of the school day and helps children not only with fitness, but with mental focus and concentration as well. Be sure to include a combination of structured and unstructured physical activity into every day your child is home.
5. Work on improving your general fitness.
Having a strong core and aerobic fitness level is necessary for good fitness. You can work on strengthening your core and cardiovascular condition without compromising the safety of those around you by using:
Home gyms
Home-based video workouts
Web-based exercise programs
In fact, many fitness related instructors and organizations are currently offering free online workout classes and routines for new users as a way to encourage activity and improve morale throughout the country.
6. Clean and disinfect any equipment you use alone or with others.
The virus may remain active on untreated surfaces for an extended period, so be sure to follow the CDC guidelines for cleaning and disinfecting surfaces and any equipment you use by yourself or with others. Using a cleaning solution that contains at least 70% alcohol is important, even if you and your family are using your own in-home facilities.
7. Exercise using your body weight.
Using your own body weight with a circuit-type program can be an effective way to maintain strength and aerobic health in a short period of time. Bodyweight workouts can incorporate a variety of movements that don’t require equipment, including:
Burpees
Squats
Lunges
Pushups
Yoga
Remember that with any exercise program, you should gradually increase frequency, intensity, and duration to avoid overuse injuries. If it hurts, stop doing it.
8. Stay in touch with your fitness community online.
Whether you’re a competitive athlete or a weekend warrior, stay in touch with your friends and teammates through appropriate social media channels. Consider sharing your thoughts about this situation and hopes for returning to normal activity as soon as safely possible. Consider on-line challenges for steps, or stationary bike rides, or even run a “virtual race” together and compare times.
What to do if you’re sick?
If you or a family member has a fever, cough, or shortness of breath, stay home and avoid interacting with others. Consult with your primary care physician regarding when to resume activity and follow the CDC’s recommendations to minimize the spread of Covid-19 when you do get moving.
As you resume activity, you should:
Practice social distancing
Avoid handshakes, high-fives, and hugs
Maintain a distance of six feet from strangers and anyone with cold and flu symptoms
Avoid using public surfaces and shared equipment
Adhere to appropriate hand and personal hygiene
Stay active, but be safe. Stay hopeful, but be helpful. You’ll be back in action soon!
To stay updated on new Covid-19 developments, visit MedStarHealth.org/COVID-19.
