An Cosantóir

55 COVID RECOVERY CARD Thanks for taking the time to read this "walking into a healthy lifestyle" and I hope it inspires you to get out and get going. Regards Sgt Tom Deveraux COVID RECOVERY Post-COVID Recovery Physical problems after COVID-19 2. Extreme tiredness, fatigue and lack of energy 3. Reduced mobility 5. Poor smell and taste 7. Breathlessness 8. Phlegm build-up 9. Stomach concerned. Week 1: 5 to 10 minutes Week 2: 10 to 15 minutes Week 3: 15 to 20 minutes Week 4: 20 to 25 minutes Week 5: 25 to 30 minutes 1. 2. Set yourself small realistic goals. 3. Plan your walk, bring someone with you. 4. After 6 weeks aim for 30 minutes walking, 5 times a week. 5. Your walk should be reasonably fast that you are slightly out of breath. 6. Monitoring your breathing. 7. Recommend starting a log journal Walking You should: • Start slowly and introduce new activities gradually. • Set yourself realistic targets each week. • Rest when you feel tired. Fundamental movement skills categories include: Balance skills - Movements where the body remains in place, but moves around its horizontal and vertical axes. Locomotor skills - such as running, jumping, hopping, and galloping. Ball skills - such as catching, throwing, kicking, underarm roll and striking. It's so important that we start developing basic movement skills Between Locomotor Skills and Stability Skills implemented into your daily workout, this will improve your functional movement. All of the above skills can be carried out in the comfort of your own home, if you're feeling weak or fatigue at any point stop and rest, also support your weights with holding onto the wall or using a kitchen chair as you accomplish the exercises. Main body organs (Lungs) COVID-19 has a tremendous impact on your lungs, research has shown once the lung transfer oxygen from the air to the blood. 1. Diaphragmatic breathing 2. Simple deep breathing 3. 4. Watching your posture 5. Staying hydrated 6. Staying active Walking Side steps Running Swinging Jumping for height/distance Climbing Skipping Crawling Hopping Dodging Leaping Galloping Locomotor (Movement) Skills Body Control (Stability) Skills Why physical activity is important during Covid-19? During the COVID pandemic, so many of us are restricted in our movements, people of all ages and abilities need to be as active as possible. Even a short break from sitting, by doing 3-5 minutes of physical movement, such as walking or stretching, will help ease muscle strain, relieve mental tension and improve blood circulation and muscle activity. Regular physical activity can also help to give the day a routine and be a way of staying in contact with family and friends. Walking takes on many different forms in the Defence Forces, all of which are beneficial to your health both physically and mentally

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