COVID-19 is an infectious disease caused by the recently discovered coronavirus. The COVID-19 virus spreads primarily through droplets of saliva or discharge from the nose when an infected person coughs or sneezes. The virus enters the body via nose, mouth and eyes. Some recent studies suggest that virus may be airborne and can be spread through fine infected droplets that remain suspended in the air in closed air-conditioned environments of offices, AC cabs-buses, shopping malls and theatres due to absence of cross-ventilation, even when you are not in direct contact with an infected person. It is essential that, after recovery, a person follows a certain routine to ensure he/she remains fit.
Breathing Exercise
Self- Awake Proning:
30 minutes- 2 hours: laying on your belly. If patient is on oxygen support then oxygen should not be removed in this position, turn head to left/ right side & continue O2 support. Place the pillows under the head, chest and pelvis for support but abdomen should not be compressed
- 30 minutes- 2 hours: laying on your left side
- 30 minutes- 2 hours: sitting up
- 30 minutes- 2 hours: laying on your left side
- Then go back to position 1: lying on your belly
Pranayam- Alternate Nostril Breathing:
- Close the right nostril with thumb. Breath in left nostril – 4 count.
- Close the left nostril as well and retain the breath to a count of 16.
- Release the right nostril and exhale fully through it to a count of 8.
- Keeping the left nostril closed, inhale through the right to a count of 4.
- Close both nostrils and retain the breath to a count of 16.
- Release the left nostril and exhale to a count of 8 to complete.
Chest Exercise
Incentive Spirometry:
- Put the mouthpiece in your mouth and close your lips tightly around it. Do not block the mouthpiece with your tongue.
- Inhale slowly and deeply through the mouthpiece to raise the indicator. Try to make the indicator rise up to the level of the goal marker.
- When you cannot inhale any longer, remove the mouthpiece and hold your breath for at least 3 seconds.
- Exhale normally.
- Repeat these steps in a day as advised.
- Keep a log of the highest level you are able to reach each time. This will help healthcare providers see if your lung function improves.
The Balloon Exercise:
You can practice this simple exercise by blowing up a certain number of balloons each day. Blowing balloons works out the intercostal muscles that are responsible for spreading and elevating your diaphragm and ribcage. This allows your lungs to take in oxygen during inhalation and expel carbon dioxide as you exhale. The more oxygen you supply to the body during exercise, the longer you will last without becoming breathless and fatigued.
RELAX!
Relax. You deserve it, it is good for you, and it takes less time than you think.
When we relax, the flow of blood increases around our body gives us more energy. It helps us to have a calmer and clearer mind which aids positive thinking, concentration, memory and decision making.