5 Things You Should Consider Doing When You Go Back to the Gym Post COVID-19
Date : May 19, 2020
Author : DR Armed Zayed
Sars-CoV-2 is just one of the many strains of Coronavirus. It was first detected in December of 2019 in China, and it has spread to many other countries.
The virus spreads person-to-person when an infected person coughs, sneezes, or exhales, and these respiratory droplets reach the ground or other surfaces; then another person touches the contaminated surface and eventually touches his/her mouth, nose, eyes, or face.
There are researches that prove that droplets of bodily fluids from a cough or a sneeze can travel several feet and be up in the air for about 10 minutes.
Some of the ways to protect oneself from the COVID-19 is to wear masks, wash hands often, avoid travel when possible, and to boost one’s immune system. Aside from eating healthy food, and downing more Vitamin Cs, exercising can also help.
Some countries have eased social distancing or establishment closure orders, and have opened gyms or athletic clubs again.
Gyms will certainly not be as crowded as before now, and even when this pandemic is considered as “totally” gone. Nevertheless, for those who want to get back to their usual gym routine again, here are 5 things you should consider when you go back to the gym.
1. Schedule your visit
When gyms become (fully) operational again, make sure to schedule your visit. Some gyms have implemented a scheduling system to limit the number of people visiting at a time. Having a few people using the equipment per period will give more time for the staff to clean and sanitize the things used.
If your gym does not have any set-up schedule, make your own. Maintaining a schedule will help build a bit of normalcy, which will also be beneficial to your mental health.
2. Bring/wear masks and bring alcohol/sanitizers
As suggested by the WHO, the wearing of masks should be partnered with frequent hand-cleaning (soap and water or alcohol-based hand rub). It is not convenient to exercise while wearing a mask, but do make sure to cover your mouth and nose when you cough or sneeze.
You must bring a disinfectant with you.
The NIH found that the Sars-CoV-2 virus can last up to 2-3 days on plastic and stainless-steel surfaces. Clean your hands and wipe the handles of the machines you would be using. You disinfect the machine by using 62-71% alcohol. Do this before and after using any equipment.
3. Bring extra towels
Before or after this pandemic, one should bring or use his/her towel. Some gyms do offer towels for their patrons, if so, good. For those that don’t have such offers, bring an extra towel or two. One is for wiping sweat while exercising; another would be used to cover or serve as a mat when you use the equipment. This will also limit your direct contact with the machine.
4. Be mindful of others
Keep your distance. Everyone is still trying to get used to the new normal, just like you. Maintain a distance of six feet. The equipment is still being used? Try another machine first; wait at a safe distance that is about two arms’ length.
5. Be informed/ Ask questions
Before going back to the gym, check your email for any news about your gym’s schedule. They might and should have sent you updates on how they keep the studio and the equipment clean. If you didn’t receive any, email them and ask about it. Asking will help you schedule your gym visits as well as be updated with other precautionary measures you should observe.
5 Strategies to Help you Cope With Uncertain Financial Times
Date : Apr 06, 2020
Author : DR Armed Zayed
Due to the current COVID-19 outbreak, most consumers are expecting a recession in 2021. Based on a survey that analyzed around 2,600 American adults, from 80% to up to 90%, believe a recession will happen next year. With the online spending on the rise and more than 30% of the income going to grocery purchases and other goods, it’s crucial to budget our finances now more than ever, especially in these uncertain financial times. Plus, the better we handle the budget, the less likely we are to stress out.
So, managing income wisely should come first. Here are five ways to budget in these uncertain times.
1. Draft Up a Spending Plan
According to Melanie Hardie, a senior financial consultant at Ceridian, writing down a spending plan should be your top priority. A well-made plan will give you proper insight into your debt and income. That way, you can figure out your purchasing priorities.
To do that, write down your total income. Plan out your spending routine based on everything you have to pay and deduct the cost from your income. This will give you a general idea of where the money goes.
2. Cut Back on Your Spending Habits
With the spending plan, you will have a clear guideline of what to spend the money on. But, the key to making it work is to learn to differentiate “wants” from “needs.” If you focus on the necessities, you will always have the budget to cover the “needs.”
So, try to cut back on investments and spend as little as possible on bills or anything else that might come in handy. For example, instead of ordering take out, cook at home, brew your own coffee, pay attention to the electric bill, etc.
3. Ditch the Credit Cards and Use Cash Instead
According to studies, when people pay with credit cards, they can spend up to 83% more than they would if they paid in cash.
If you don’t think you can handle your spending, try to pay with cash. The more you carry the money around, the more you realize its worth. Therefore, you are less likely to spend it on anything that is unnecessary.
4. Set Money Aside for Your Emergency Fund
Always be ready for the worst-case scenario, and with possible financial struggles on the way, you should try to save up as much as you can. That’s where an emergency fund can come in handy. Set aside enough cash to get you through 3 to 6 months. These funds should be enough to cover the basic expenses.
5. It’s Never too Late to Ask for Help
There are plenty of financial planners that can help you stay on track. Even if the stock market could be going down, it’s better to manage your finances than to spend them all. A financial planner can show you where you are going wrong. They can guide you on how to re-locate your funding, develop a plan, or set up goals. When it comes to making a decision, it’s hard to go wrong with an experienced financial planner.
Managing the budget is never easy, especially in these uncertain financial times such as these. But, sometimes, all it takes is a step in the right direction. Now that you know your possibilities for managing your finances, you will be more prepared to handle your money. Plus, you will be much more comfortable with your spending habits.
Did you find our guide helpful? Have you tried any of these methods before? Let us know in the comments below.
Are your kids going ballistic? Here is how you can keep busy during isolation
Date : Mar 25, 2020
Author : DR Armed Zayed
Isolation during the COVID-19 pandemic is particularly difficult for children who spend the entire time home rather than in kindergarten, school, playground, or pretty much anywhere else. Children are energetic and need to channel their energy somewhere which is why it may seem like they’re going ballistic during isolation. To help you out we’re bringing some useful ideas to keep children busy during the isolation period amid this novel coronavirus pandemic.
Create a schedule clock
Just because school is over it doesn’t mean the daily routine is gone as well. Sure, during COVID-19 your daily routine should look different because there’s no school. An easy way to keep kids busy during isolation is to create a schedule clock. All you need is a cardboard from which you will make a clock and use different colors for different times of the day. Then, add pieces of the routine the kids should stick to during the isolation. For example, the morning part could include: teeth brushing, breakfast, straightening their sheets, etc, depending on the age of the children. Add what children can do during noon, afternoon, and evening until bedtime.
Add some surprises to your daily routine
While a well-structured routine is important during isolation you should also add some surprises here and there. The importance of routine is that it allows children to channel their energy into something productive, and it gives them a sense of structure so they can easily go back to school once everything is over. Without a routine, there would be too many changes in daily life that they can’t handle the right way. On the flip side, throwing some surprises from time to time can spice things up and make it more fun for kids to stay home during the day. The best thing to do is to rotate toys or activities the kids haven’t seen or done in a while. It’s also useful to rotate busy and quiet activities such as doing a household chore followed by reading.
Take a virtual trip to a museum
Keeping children busy during the COVID-19 isolation isn’t just about playing fun games, this is also the time when children should learn. Museums such as the British Museum in London, Guggenheim Museum in New York City, and others offer virtual tours for free. The virtual museum tours will keep children entertained, but at the same time, they will get to learn about the history and the world around them.
Use technology to learn and connect
Most kids use tablets and other devices to play games and technology can help make isolation a lot easier. But, make sure kids are playing interactive and educational games that will help develop and strengthen their cognitive abilities. Use the power of technology to make sure the children learn through fun and stay connected with their friends and cousins. Keep in mind that isolation doesn’t mean endless use of the internet or TV, you still need to limit their screen time so kids can focus on other things as well.
Children will not find self-isolation easily, but there are many things parents can do to keep them busy. Chores, educational games, virtual museum tours, digitally connecting with friends, are some of many things to do. Make sure your child still has a well-structured routine that will navigate their day. Always bear in mind that the isolation from covid-19 doesn’t revolve around constant screen time, it’s an opportunity for kids to both relax and learn.