He

alt
hyL
ivi
ng

1
.Mai
nt
ai
ni
ngP
ers
onal
Hygi
ene

Cu rrent
ly,therear ehun dredsof I
n donesianpe oplewh oar epos it
ivelyin
fect
edwi thCOVI D-19 .Thisfi
gu r
eis
pr edi
ctedt oc on t
inuetor i
se.Howe ver,t
h en umbe rofme dical personnelandh e al
thfac il
i
tiesisst
ill
limit
ed.If
then umbe rof pati
e n
tse xceedsc apac i
ty,man ype opl
ewi l
lnotbeabl etogettre atmentan du l
ti
mat el
y ,
li
ves
ar eats t
ak e.T hatisthere asonitisimpor tantforall
of ustoc on t
rol t
herateof spreadof t
h i
sdisease .
Pre vent
ioni salway sbetterthanc ure,espe ci
all
yinapan de micl i
ken ow.Howt omai ntainpe rsonalh ygi
ene
thatmu stbef oll
owe dHan dwas hingison eof theeff
ec t
i
v eway stoge tr
idofvirusesCor onav iruse
sc anbe
tran s
mi t
tedt hroughdr opletsorsal i
vasplas h
e s
.S parksthath avet hepotenti
al t
oc omeou tof t
hepat ient
's
mou t
hwh ens nee z
ingorc ou ghing.Ifthes plashsti
ckstot heh andsors urf
ace sof objectsthaty oufrequentl
y
tou ch,thev i
ruswi l
leasil
ye nterthebody .T hegoodn ews, t
hisvirusc andieif
wewas hou rh andswi t
hr unni
ng
wat eran ds oap, oruseah an dsan i
ti
zerthatc ontai
nsalc oholatle ast70%.S o,if t
hereisadr opletcon t
ain
ing
thec oron av i
rusattache dtot heh and,thisvir
usc anbel ostbywas hingyourhan dss oth atyouar en ot
i
n fected.

 Mai
nt
ai
ndi
st
anc
e(s
oci
aldi
st
anc
ing)

Dropl
etors al
ivasplashesc ontai
ningcoron avir
us,canfl
yasfaras2me ter
s.I f
yous t
an dcramme dordonot
keepyou rdis
tancefroms ome o newhoi spo s
it
iv
eCOVI D-1
9,thenthedropl
e twi
lleasi
lysti
cktoyourbodyand
thevi
ruswillmoveal ong.T hatisth
ere ason,soci
aldist
anci
ngishighlyr
ecomme ndedasapr e
vent
ionof
coronavirusi
nfect
ion .Besides,wealreadyh avealotofconcret
ee v
idence.Wh ensocialdi
stanci
ngisnot
pract
iced,mas st
ran smis
siono fthecoron avi
rusisver
yeasytooccur,suc
hasi nthec i
ti
esof Daegu,Sou
th
Koreaan dMal ay
sia, whi
chc urrent
lyhavet ogoth r
oughalockdownt ocur
bt hespreadof t
h edis
ease.

 Notof
te
ntou
cht
hef
ace

Howtomai nt
ai
nthec l
eanl
i
n e
ssofthi
sone,mays ou
n dsi
mple
,butact
u al
lyali
tt
l
emoredif
fi
cul
ttodothanthe
oth
erst
eps.Veryoft
en,weunconsci
ousl
ytouchthefacebyr
ubbi
ngou rnose,r
ubbi
ngoureyes
,ortou
ching
ourmouth
.Bu tt
oav oi
dcoronain
fect
ion,f
romn owonwen eedt
oreall
ys t
opthi
shabi
t,u
nle
ssyouaresur
e
th
atyourhandsarecle
an.Ou rf
aces,pr
ecise
lyoureyes,
nos
e,andmou th,ar
etheent
ran
cetothecorona
vi
rus
,andifwekeeptouchi
ngitwi
thdirt
yhands,wemi gh
taswel
lopent h
edoorwide.

 P
rac
ti
ci
ngt
hee
thi
csof
sne
ezi
ngan
dcou
ghi
ng

Act
u all
y,ev
enwh enthe
reisnoc oronapande mi
c,wemu stapplytheet
hi
csofcoughi
ngandsneezi
ng.Get
used,wheny oucoughandsn e
ez e,cl
oseyourmouthus
ingat iss
ue.Ift
her
earenotis
sue
s,cove
ryourmouth
wit
hy ourel
bowsinsi
de.Thatway ,th
edropletth
atcomesou tofourmouth(
wh i
chmaycont
ainthevi
rust
hat
causesCOV I
D-19)doesnotspreade as
il
ytootherpl
aces.Cou ghan ds
neezi
ngethi
csar
ealsousef
ulf
or
pre
v ent
ingvari
ousoth
erinf
ecti
ou sdis
ease
s ,
incl
udin
gtube r
culosi
s.
  I
mme
diat
el
ytot
hedoc
tori
fyouh
avee
xpe
ri
enc
eds
ympt
oms

Commons ymptomsofcoronavi
rusinf
ect
i
onar
efev
er,
drycough,andshor
tnes
sof br
eat
h.Ify
ouh av
estar
ted
exper
ie
ncingoneorev
enal l
three
, c
omeindi
re
ctcont
actwit
hsuff
ere
rsofCOVID-
19 ,
the
nimme di
ate
lycheck
wi
thyourdoctor
.Thi
sal
s oin
c l
udeshowtomai
nt
ai
npe r
sonalhy
giene.Becau
sethatway,y
ouhavetr
iedto
pr
e v
enttr
ansmis
si
onoft
h ecoronavir
us.

 We
ari
ngamas
kif
youar
esi
ck

Fort
h os
eofyouwhoareex
per
i
enc
ings
ymptomsof
COVI
D-1
9,t
heny
ouar
eadv
is
edt
ous
eamas
kin
side
,or
outs
idetheh
ousewhengoi
ngt
oth
edocto
r.

 Cl
eant
hes
urf
aceof
it
emst
hatar
eof
te
ntou
che
d

Thi
svirusi
se x
pe c
tedtol
astonthesur
faceofobj
ectsf
orsever
alhourst
oday s.So,youshoul
dofte
nt ocl
ean
obj
e ctst
hatareofte
ntouched,s
uchasmo bi
lephones,doorhandl
es,computerke
yboards,an
dwor kdesks
.
Youc ancleanitusi
ngdis
inf
ect
antli
qui
d.Dis
infe
ctantl
iqui
disdif
fe
rentfr
omh andsan i
t
izer
.Youc anmake
yourowndis i
nf
ectantl
i
quidmix5tabl
espoon
sof cl
othi
ngbleachmixedwithabout3.7l
it
ersofwateroru
se
70%al coh
ol.
2
.Mai
nt
ai
ni
ngt
heCl
ean
li
nes
sof
theS
urr
oun
din
gEn
vir
onme
nt

 P
rov
ideat
ras
hbi
nan
ddi
spos
eof
rubbi
shr
egu
lar
l
y.

R
ou t
i
nel
ytak
ingoutt
het
rash,
ger
msan
dvi
r
use
scanbef
arawayf
romh
ome
.Th
ehou
sei
she
alt
hi
eran
d
c
leaner
,wi
th
outbadsme
lls
.

 S
wee
pan
dmopt
heh
ous
eev
eryday

Af
te
ryoutakeoutt
hetr
ash
,don'
tf
orgett
oal
sos
weepan
dmopthef
l
oorcl
ean.Ac
leanf
l
oorwi
l
lke
epaway
f
romvi
rus
e san
dge r
mscarr
ie
douts
ideth
ehome.Y
oual
sobe
camemoreath
ome.

 Was
hyou
rhan
dsorpr
ovi
deh
ands
ani
t
ize
rs

3
.Howt
omai
nt
ai
nhe
alt
h

Con s
u mpti
onof He al
thyFoody ouar eadv i
sedtoe athealthyfoodse ve r
yday ,includi
n gfoodst hatcontai
n
prote
in,carbohy drates,f
ats,vi
tami nsan dmi neral
s.Asas ourceof protein,
y ouc anc onsumel e anme at,
milk
,
dair
ypr oducts
, eggs ,v
ari
ou stype sof seafi
sh,an dfr
eshwat erf
ish.Me anwhile,tome e tt
hen ee dsof
carboh y
drates,youc ange titfrombr ownrice,oats
,quinoa, an dwh ol
ewh eatbre ad.E atav ariet
yof
vegetables
, s
uchasas paragu s,br occoli
,carr
ots,caul
if
lowe r,kale,
c ucu mber s
,cabbage ,t
u r
nips ,
mu shr
ooms,
pumpk in,eggplan t
, v
ari
ou stype sof beans,andpapr i
ka.Ve getablesc ontai
nav ariet
yof vi
tamin sandn ut
ri
ents
thebodyn e e
ds.Be si
desv egetabl es,var
i
ou sty
pe soff
ruitareal soverygoodf orh eal
th,suchasappl e s,
avocados ,
ban an as,blueberr
ies, oranges,st
rawbe r
ri
es,kiwi,man go, l
e mon,pine apple,pearsan dgrapes.

 R
egu
lare
xer
ci
se

Ex
e r
ci
seisnotonlygoodforheal
th,butal
soabl
etopreventandman ageheal
thprobl
emssu
ffe
red,s
uchas
st
roke,
diabete
s,depres
si
on,highbloodpr
e s
sur
e,os
teoporosi
s,ar
thr
i
tis
,toc
anc e
r.Togetavar
iet
yofspor
ts
benef
it
s,i
tisadvi
sabl
etoe xe
rcis
efor150minut
esawe ek.Ortake20-30minu
tesever
ydayt
oe xer
ci
se.

 Mai
nt
ai
nide
albodywe
igh
t

Bei
ngoverwei
ghtcanin
c r
easeth
er i
skofv
ari
oustypesofdi
seas
es.Di
seas
essuchashi
ghbl
oodpr
essu
re,
chol
est
erol
,t
ype2diabetes
,heartdi
seas
e,st
roke
, andcanc
er,ar
epron
etosuff
erf
romobes
eorov
erwei
ght
su
ffe
rer
s.Tocontr
olyourwei
ght,youcancheckyourbodymassin
dex(
BMI).

 S
tops
mok
ing

F
orsmoke
rs,i
ti
sre
commende
dtost
opsmok
ingasear
l
yaspossi
ble.Ci
gar
ett
escane
ndan
gery
ourh
eal
t
h.
I
naddi
ti
ontosmoki
ng,
als
ost
opcon
sumi
ngal
cohol
i
cbe v
erage
sforyou
rheal
th
.
4
.Spor
ts

Accor
dingtotheAssoci
at
ionofSport
sMe dici
neSpeci
al
is
tDoctor
s(PDSKO)
,t
of i
ghtt
hevir
us,
it
'sbet
te
rtodo
l
ightex
erci
se.Ifi
ti
stoohe av
yitwil
lhavethepot
ent
ialt
oreducebodyi
mmu ni
tysothatt
heri
skofbecomin
g
i
n f
ect
edwit
ht hevi
ru
sisgreat
er.Doingstre
tchi
ngcanals
oh el
pac t
i
vat
ethely
mphs yst
emtoge tr
i
dof was
te
andtoxi
nsi
nt h
ebody .Withacleanerbody,t
heimmunesyst
emc anworkmoreopti
mall
y.

 S
tre
tcht
hen
eck

Thi
soneisv
e r
yeasyandcanbedoneanywhe
re.T
hismovementcanbedon
ebysit
ti
ngorst
andin
g.T he
handi
sonth esi
deofth
ebody.Lowert
hechi
n.Rel
axtheshou
lde
rarea.Gent
l
ymoveyourneckl
eftandri
ght.
Tur
nyourheadslowl
yfr
omfron
ttobackandvi
cev
ersa.Doitr
epeat
edl
yandchan
getherot
ati
onsot h
atiti
s
bal
anced.

 L
if
tth
epe
lvi
s

Ne x
tist
hepelv
icli
f
tmovementt
ostr
e t
chyourbac
k .Li
eonyourbackonamatormat.Openyourt
high
sas
wideasyourwais
tandbendyourl
egs.Th
eh andisonthesi
deofth
ebody.L
if
tyourbut
toc
ksu
n t
i
l t
he
abdome nare
aisstr
aigh
twi
thth
ethigh.Loweran
dr epeats
eve
ralt
imes
.

 L
egr
otat
i
on

R
oundyourbacklegsont
hefl
oorwi
thy
ourhandsonth
elef
tandr
igh
tsi
desoft
hebody
.Str
aigh
tenth
elegs.
L
if
tonel
egstrai
ghtup.Th
enmak et
hel
egsrot
atefr
omlef
ttor
i
ghtandf
rontt
oback
.Rotat
emov ement
sli
ke
c
lock
wis
ean ddotheopposi
t
e.Dotheot
herle
g.

 Be
ndt
hebody

Thenextsaf
eandh eal
thyexe
rci
semoveme n
tisth
ey ogamove mentcal
ledutt
anasanaorforwardbend.Y ou
candot hi
sbyst
anding.Standi
ngupstr
aight
,handsonthesidesoft
hebody ,l
egspres
sedt oget
her
.en dyour
bodyasbe s
tyoucan ,
pointy
ourheadtoyourknees
.Touc
hy ourhandstoyourtoes
,if
notu p,jus
tdowh atyou
can.Moveyourheadbac kandfor
thsl
owl
y.Doitwit
hade epbreath.
R e
gu l
arl
y.Re
tur
ntostar t
in
gposi
tion
sl
owl
yR epeatse
veralt
imes.

 Cl
eanbr
eat
hi
ng

T
hisi
sth
elastmovethati
seasi
estt
odo.S i
tonthefl
oorwi
t
hyourl
egsf
ol
dedcomfor
tabl
y.Ex
hal
eforc
efu
ll
y
t
hrou
ghyournos
e( s
hortn
essofbre
ath
).Doitre
pe at
edl
yabou
t30-50t
i
mestoexh
aleinones
ess
ion.I
fdone
c
orre
ctl
y,t
heabdominalmuscl
eswil
lmoverhy
thmical
ly
.
s
our
ces
:

h
ttps:
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atq.
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003
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.ht
ml

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