As we live in what seems to be a temporary, alternate universe, where our daily routines have been uprooted and replaced with new unfamiliar habits, it can bring a lot of uncertainty, fear, anxiety, and helplessness, not to mention those pesky “what if?” questions that keep our minds spinning. However, in times like this, it’s important to focus on what we can control. The good news is, there is something within our control that each of us can do to contribute in the fight against COVID-19 – that is Social Distancing.
Up until a few weeks ago, many of us had never even heard of the term ‘Social Distancing’ and now it seems to have taken over our daily conversations.
Not long ago, many people decried screen time as an epidemic. But now that humanity finds itself in the midst of an actual disease pandemic, screens are proving to be a boon to the species. Progress in digital technology has perhaps never been more evident than in this moment of widespread social distancing measures.
Without today’s technology, “social distancing” would have meant isolation. From work, education and errands to leisure activities and socializing, technology is making “social distancing” possible with minimal sacrifice compared to what previous generations would have had to endure to achieve the same degree of physical separation.
It is of course true that looking at screens for prolonged periods has its downsides and that moderation is important. But the use of technology to help people stay connected and keep society running smoothly during this pandemic is turning the narrative that digital technology threatens human interaction and happiness upside‐down.
What is social distancing?
Social distancing is a public health practice that aims to prevent sick people from coming in close contact with healthy people in order to reduce opportunities for disease transmission. It can include large-scale measures like cancelling group events or closing public spaces, as well as individual decisions such as avoiding crowds.
With COVID-19, the goal of social distancing right now is to slow down the outbreak in order to reduce the chance of infection among high-risk populations and to reduce the burden on health care systems and workers. Experts describe this as “flattening the curve,” which generally refers to the potential success of social distancing measures to prevent surges in illness that could overwhelm health care systems.
All of these recommendations are meant to help foster compliance with what many public health officials say is one of the most important strategies for everyone to comply with (not just those who may have been exposed to COVID-19 or feel sick): social distancing.
Social distancing is not an easy thing to do, but it’s necessary when facing a pandemic. Given that it can feel extreme, lonely and sad to avoid people, here’s how you can do your part to reduce the spread of the virus, but still stay sane and feel connected to those you love. Remember, it’s a temporary measure that can help protect countless others (and yourself) in the long run.
How do I practice social distancing?
The CDC defines social distancing as it applies to COVID-19 as “remaining out of congregate settings, avoiding mass gatherings, and maintaining distance (approximately 6 feet or 2 meters) from others when possible.”
This means “no hugs, no handshakes.”
It’s particularly important—and perhaps obvious—to maintain that same 6-foot distance from anyone who is demonstrating signs of illness, including coughing, sneezing, or fever.
Along with physical distance, proper hand-washing is important for protecting not only yourself but others around you—because the virus can be spread even without symptoms.
It is recommended to wash hands any time you enter from outdoors to indoors, before you eat, and before you spend time with people who are more vulnerable to the effects of COVID-19, including older adults and those with serious chronic medical conditions.
On the broader scale, a number of actions taken in recent days are designed to encourage social distancing, including:
- Schools, colleges, and universities suspending in-person classes and converting to remote online instruction
- Cities cancelling events, including sporting events, festivals, and parades
- Workplaces encouraging or mandating flexible work options, including telecommuting
- Organizations and businesses cancelling large gatherings, including conferences
- Houses of worship suspending services
Why is social (physical) distancing so important?
- Health officials have repeatedly stated that physically distancing ourselves from other people is critical to try and limit the spread of COVID-19 as best we can.
- The rationale behind social (physical) distancing is to try and avoid a huge spike in COVID-19 cases that will put too much strain on our health care system all at once. If everyone gets sick at the same time, hospitals will be overwhelmed, and won’t have the capability to provide the necessary treatment for everyone.
- Instead, we can focus our efforts to “flatten the curve” and prevent that spike in cases. If everyone does their part and practices social (physical) distancing to slow the rate of COVID-19 spread, it will give hospitals a fighting chance to continue to have room, necessary supplies and health care providers for all patients who need care. This will protect those individuals at greatest risk of serious complications or death.
Keep Fit During Social Distancing
Whether you work out at your gym, walk the trails at your local park or attend physical therapy as part of a medical therapy program, you know daily exercise is an essential component of staying healthy.
Now more than ever, while you’re practicing social distancing (also known as physical distancing), it’s important to maintain some type of exercise routine even if it’s right at home.
Any amount of physical activity has benefits, and the key is to focus on the types of exercises you’re doing. Take advantage of at least one exercise in each category below. Go for the “big 4”:
Endurance Exercises: Support Your Heart and Lungs
Endurance exercise expands your breathing and increases your heart rate, and any activity that increases your heart rate counts.
This includes:
- Walking or jogging — During this time of social distancing you can still go outside and walk. If you would rather stay indoors and don’t have a treadmill, try walking or jogging in place while you binge your latest series on Netflix.
- Yard work or gardening — If you have a yard, now’s the time to get it ready for summer.
- High knees and jumping jacks — Yep, those old phys ed standbys still work! Start slowly and work your way up. Nothing gets your heart rate up quicker than jumping jacks. You can even encourage your kids to join in.
Low-Impact Endurance Option
For those recovering from surgery or who may have physical limitations, ask your doctor for a list of exercises you can do. Ideas include chair arm raises and chair leg raises. Any amount counts!
Strength Training: Maintain Your Muscles
Strength training helps build and maintain muscles. The National Institutes of Health recommends 1 hour of strength training per week. If it’s easier, you can break that up into 10 minutes per day.
If you’ve already established a regular exercise routine, try push-ups, planks, squats, lunges, crunches and sit-ups. Be sure to use proper form and protect your back and neck.
Low-Impact Strength Options
Wall push-ups or arm raises are low-impact options that may be good alternatives for seniors or those with limited mobility.
To do wall push-ups, stand close to a wall and place both hands on the wall in front of you. Take a breath and bend your elbows to bring your body close to the wall. Take another breath, then push your body back to standing.
Arm raises may be done sitting on a chair or standing with both feet firmly on the ground. Using one soup can or small water bottle in each hand, raise them over your head slowly, then bring them down. You can also do arm raises without weights. Look for videos on YouTube to ensure proper form, or ask your doctor or physical therapist for instructions.
Balance Exercises: Maintain Your Stability
Balance exercises help you maintain your stability. Yoga and tai chi incorporate the concept of balance into every move. Here are just a few basics to help you get started:
- Single leg balance — Try lifting one foot off the floor, and stand to the count of 5 or 10. If you need help, use a chair or wall for stability.
- Stand Like a Mountain — Put both feet flat on the floor, hands at your side, posture upright. Focus on the pose and stand solid while breathing deeply for 10 breaths.
- Standing Marches — Stand in place and march slowly, using a chair or the wall for stability if needed.
Low-Impact Balance Option
Sit on a chair and slowly lift your right leg and your right arm at the same time. Bring them down slowly together, then do the same on your left side.
Flexibility Exercises: Move More Freely
Flexibility exercises help you move more freely. These include stretching and lengthening moves. Make sure not to push yourself too hard when stretching, and let off if you feel any pain. Options include:
- Ankle and Wrist Rolls — These can be done while you’re watching TV or lying in bed.
- Neck Stretch — Nod your head slowly, like you’re saying no. Alternately, move your head up and down slowly, as if you’re saying yes.
- Touch Your Toes — This can be done either sitting on the floor with your legs stretched in front of you or standing up.
Low-Impact Flexibility Option
Stretching and lengthening exercises can all be done while sitting on a chair.
If You Can’t Do It All, Just Move More
No matter what, any amount of physical activity has its advantages, so just plan to move as much as you can. Exercise helps improve bone and heart health. It also decreases the risk of developing cancer and dementia, keeping you as healthy as possible.
Remember to always check with your doctor before starting a new exercise, especially if you have physical limitations or recently had surgery.
Social distancing is difficult for all of us. Think creatively, and get as much movement into your life as you can!
This article was brought to you by Safe Space. Safespace is itself a provider a safety technologies and provides related services as required by its customers.
SafeSpace: A Safety System that Qualifies, Secures and Monitors travellers for Zero Contagion during Travel and beyond. It believes that there are 4 key was in which social distancing can be made a success or followed. They are as follows:
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- Counter System
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