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CORONAVIRUS (COVID-19)

*UPDATED* Hospital visiting changes, home testing kits, Vaccine info, general info and guidance for public, NHSGGC staff, and community-based services.

Staying active and well

The health of the public remains a top priority as we respond to the COVID-19 outbreak.

We want to encourage everyone to keep healthy during this unprecedented disruption to our daily life. This means taking care of both your physical and mental health.

With this in mind, NHS Greater Glasgow and Clyde has pulled together a number of resources to help you do this.

 

As we all follow Government advice to limit our social activities, we can continue being physically active. If you ar...

As we all follow Government advice to limit our social activities, we can continue being physically active. If you are well, a daily routine which includes physical activity can help you feel less anxious and help you sleep better.

If you are unwell, use all your energy to get better and don’t try to do too much.  When you’re getting better, return to your normal activities gradually.

Get outside

Being outside in the fresh air and green space can help reduce stress and make us feel better. Unless you are self-isolating, you can walk, jog, run or cycle outside on your own, as long as you keep 2 metres (three paces) away from other people.

Walking

Walking is a great simple form of physical activity. Tracking your steps with a pedometer, a fitness tracker or a phone app is can help you keep you motivated to stay active.

World Walking – Download the free app or visit the website and try to virtually walk your way around a number of routes from across the world 

https://worldwalking.org/  

Active 10 App - free app to help you get into the habit of walking briskly for 10 minutes every day. You can also connect with other others to spur each other on.

https://www.nhs.uk/oneyou/active10/home 

For those self-isolating and well

You don’t need a gym or special equipment to be active, there are lots of things you can do at home to help you stay active. 

Children and young people

These online activities are designed for kids to get active, but can be used by the whole family:

https://www.nhs.uk/10-minute-shake-up/shake-ups

https://www.bbc.co.uk/teach/supermovers

https://www.cosmickids.com/category/watch/

Adults

Make the most of being at home, and try some new home-based activities.  

The Department of Health has produced a series of online workouts from ab toning to pilates. These can be found here https://www.nhs.uk/conditions/nhs-fitness-studio/

Older Adults

For older adults, including those that would normally be participating in NHSGGC’s Vitality programme or Paths for All’s Strength and Balance classes, we have strength and balance home based video’s delivered by our NHSGGC physiotherapists Nic and Julie.

It's important to take care of your mental health during this period. You can do so by keeping connected with friend...

It's important to take care of your mental health during this period.

You can do so by keeping connected with friends and family, taking breaks from the news, and finding ways to relax.

 

You can find more here: https://www.samh.org.uk/about-mental-health/self-help-and-wellbeing/coronavirus-and-your-mental-wellbeing

The Scottish Government has also launched a new website providing tips and ideas to help you look after your mental wellbeing.

Clear your head

Mindfulness

There’s little doubt that the days ahead will be challenging both mentally and physically for all of us. Pressure of this type can help us perform at our best, with focus and skill, however we also need ways to take care of ourselves, and to balance the effects of stress.

No matter how experienced or calm we are, a crisis like this will activate our fight and flight response to threat. This is completely normal. Our threat system is programmed to protect us in a sort term emergency. However when the cascade of activity triggered in our fight or flight system goes on at a high level for a lengthy period it can cause us significant health issues, can lower our immunity and lead to burnout. We can feel panic and want to run, perhaps become nippy and irritable, or simply freeze and want to hide. These are all normal reactions in intensely stressful situations.

Mindfulness can help us notice when our stress levels are becoming more toxic. We can learn how to create a pause, even for a few moments, and check in with ourselves. We can cultivate skills to help us step out of automatic and really notice how we are in any moment. This can help us respond appropriately to the challenges of a constantly changing situation. Mindfulness can also strengthen our ability to fully focus on one thing at a time, doing the best we can. A mindful pause can help when we need to make decisions and to know when to ask for help.

The STOP process can act as a foundation to finding a mindful pause:

S= Stop! Tune in to the soles of your feet contacting the floor, noticing the feeling of pressure and support even if your feet are aching. This can help with a sense of steadiness and grounding…arriving in the present moment. Your feet are as far away as possible from a racing mind.

T= Take a few slower and deeper breaths, as best as you can, doing this gently without a sense of forcing or intensity. If it helps you may like to count to 4 as you breathe in and then out, noticing if you can begin to lengthen your out-breath to 6 or 8.

O= Observe how you are in this moment, asking ‘How is my body feeling, can I release tension from any part?  Where is my mind, anxiously racing ahead, trying to chase the’ to do’ list, catastrophising? How am I feeling, can I allow myself to feel whatever is here and bring some kindness to myself and others?’

P= Proceed. The intensity of the situation may not have changed; however, you may be able to relate to it with a little more awareness, steadiness and kindly understanding towards yourself and those around you.

Here are some more resources on mindfulness:

https://centerhealthyminds.org/well-being-toolkit-covid19

https://www.breathworks-mindfulness.org.uk/news/a-message-from-vidyamala-covid-19-free-course-for-troubling-times?fbclid=IwAR1BN_c6mLiIry_xSHzUQAS35j-b4j1enKP1ZB5qY3h3CLp3iFoAlCsl2YQ

https://palousemindfulness.com

Alcohol consumption

With our lives drastically changed, there could be an increase in alcohol consumption for some.

The chief medical officer’s advice for adults aged 18 and over is:

  • To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis.
  • If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days.
  • If you have one or two heavy drinking episodes a week, you increase your risk of death from long term illness and from accidents and injuries.
  • The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis.
  • If you wish to cut down the amount you drink, a good way to help achieve this is to have several drink free days each week.

If you want to find out more information or are looking for advice or support, visit:

https://www.nhsinform.scot/healthy-living/alcohol

 

Last Updated: 19 May 2020