PHYSICAL HEALTH & SPORT

PHYSICAL HEALTH

& SPORT CO-EDITOR RACHEL MITCHELL

STAY PHYSICALLY ACTIVE

DURING THE COLDER MONTHS?

BY FEBA SEBASTIAN

Did you know exercising in the winter has some surprising benefits? Increases endurance.

Burns Fat. Exercising in cold weather can double the amount of fat you burn.

Here are simple routines you can consider:

Go for a walk in the evening each day for at least 10 minutes to get fresh air. Take the stairs more often. Start a home workout session. Now, how can we get motivated to exercise in the winter? Staying motivated in winter can be harder than it seems. It’s darker, it’s colder. We should always try to stay motivated. Staying motivated allows us to improve our health and stay focused.

Set Goals. Setting a goal is a way to get motivated.

Reward Yourself. Treat yourself after you’ve reached and achieved that goal.

Have a friend. Exercise with a friend.

Encourage and motivate each other.

Music. Listen to music during your workouts.

It keeps you focused and at ease.

Be flexible. Don’t be too harsh with yourself.

Make exercise fun, not hell! Make it simple, appropriate and realistic.

Don’t forget exercise can help provide:

Sharper Memory and Thinking – exercise stimulates the growth of new brain cells.

Higher Self Esteem – you feel strong and powerful. You’ll feel better about yourself and feel a sense of achievement.

More Energy – increase in your heart rate, therefore you feel more energised.

Stronger Resilience – exercise can help you build resilience.

Regular exercise can also help boost your immunity and health.

There are several other ways you can stay active during the winter.

Drink and stay hydrated! It’s just as important to stay hydrated when active in winter as it is in summer.

Drink water before, during and after your winter workout.

Daylight hours. It is ideal to go and workout outside when there is still some sunlight.

Swimming – go to your local pool and start swimming. Learn a new skill you don’t know already.

Find a fun and interesting winter activity. You can go ice skating, skiing, wintry hike or even camping. So, exercise in winter is important and beneficial for each and every one of us.

Stay Safe, Stay Healthy!

Long COVID How to spot the signs and keep yourself and others safe Long COVID Long COVID How to spot the signs and keep yourself and others safe How to spot the signs and keep yourself and others safe

What is long COVID?

What is long COVID? For some people, coronavirus (COVID-19) can cause symptoms that last weeks For some people, coronavirus (COVID-19) can cause symptoms that last weeks What is long COVID? or months after the infection has gone. This is sometimes called post-COVIDor months after the infection has gone. This is sometimes called post-COVID-For some people, coronavirus (COVID-19) can cause symptoms that last weeks 19 syndrome or "long COVID". 19 syndrome or "long COVID". or months after the infection has gone. This is sometimes called post-COVID19 syndrome or "long COVID". How long it takes to recover from COVID-19 is different for everybody. How long it takes to recover from COVID-19 is different for everybody. How long it takes to recover from COVID-19 is different for everybody.Many people feel better in a few days or weeks and most will make a full Many people feel better in a few days or weeks and most will make a full recovery within 12 weeks. But for some people, symptoms can last longer. recovery within 12 weeks. But for some people, symptoms can last longer. Many people feel better in a few days or weeks and most will make a full recovery within 12 weeks. But for some people, symptoms can last longer. The chances of having long-term symptoms do not seem to be linked to how The chances of having long-term symptoms do not seem to be linked to how ill you are when you first get COVID-19. ill you are when you first get COVID-19.The chances of having long-term symptoms do not seem to be linked to how ill you are when you first get COVID-19. People who had mild symptoms at first can still have long-term problems. People who had mild symptoms at first can still have long-term problems. People who had mild symptoms at first can still have long-term problems.

This is why it is vital that we continue to take precautions to keep each other safe. This is why it is vital that we continue to take precautions to keep each other safe. The best way to avoid long COVID is to reduce transmission of the virus. You can do The best way to avoid long COVID is to reduce transmission of the virus. You can do This is why it is vital that we continue to take precautions to keep each other safe. this by getting vaccinated, wearing a face covering in an enclosed or crowded space this by getting vaccinated, wearing a face covering in an enclosed or crowded space The best way to avoid long COVID is to reduce transmission of the virus. You can do such as public transport, washing your hands regularly and avoiding close contact with such as public transport, washing your hands regularly and avoiding close contact with this by getting vaccinated, wearing a face covering in an enclosed or crowded space others. others. such as public transport, washing your hands regularly and avoiding close contact with others. Symptoms of long COVID are varied and can include: breathlessness, fatigue, chest pain or Symptoms of long COVID are varied and can include: tightness, problems with memory and concentration breathlessness, fatigue, chest pain or (also called brain fog), difficulty tightness, problems with memory and concentration (also called brain fog), difficulty Symptoms of long COVID are varied and can include: breathlessness, fatigue, chest pain or sleeping, heart palpitations, dizziness, pins and needles, joint pain, depression and anxiety, sleeping, heart palpitations, dizziness, pins and needles, joint pain, depression and anxiety, tightness, problems with memory and concentration (also called brain fog), difficulty tinnitus, skin rash, earaches, headaches, feeling sick, diarrhoea, stomach aches, loss of tinnitus, skin rash, earaches, headaches, feeling sick, diarrhoea, stomach aches, loss of sleeping, heart palpitations, dizziness, pins and needles, joint pain, depression and anxiety, appetite, a high temperature, cough, sore throat, changes to sense of smell or taste. appetite, a high temperature, cough, sore throat, changes to sense of smell or taste.tinnitus, skin rash, earaches, headaches, feeling sick, diarrhoea, stomach aches, loss of appetite, a high temperature, cough, sore throat, changes to sense of smell or taste.

Where can I get help? Where can I get help?

Where can I get help? Contact a GP if you're worried about symptoms 4 weeks or more after having Contact a GP if COVID-19. you're worried about symptoms 4 weeks or more after having COVID-19. Contact a GP if you're worried about symptoms 4 weeks or more after having COVID-19. For support with recovering from COVID-19, visit For support with recovering from COVID www.yourcovidrecovery.nhs.uk -19, visit www.yourcovidrecovery.nhs.uk For support with recovering from COVID www.yourcovidrecovery.nhs.uk -19, visit 22/09/ 2021 22/09/ 2021