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17
March
2020

Creating healthy habits

Now is an opportunity to create good, hygienic habits that will help fight off infection, whether it is for sporting reasons or just healthier living.

 


Wash your hands
When: This is a great habit to form. Frequent washing is essential, even if you believe you are in a safe environment. And if you’re out and about, wash your hands as soon as you can afterwards.

For how long: At least 20 seconds using soap and water. Or as someone said, that’s singing “Happy Birthday” twice

How: You should not only wash your palms but all parts of your hands & wrists.

Other bit: Remember to turn tap off using paper towel which you should immediately put in the bin afterwards.

Anti-bacterial gels can work. Take a bottle with you to the hotel’s dining hall and use the gel just before you pick up your empty plate, ready to load your food.

 

 

 

Touching your Face
Many viruses enter into your body via your eyes, nose and mouth. To help stop the transfer of the virus, don’t touch your face with unwashed hands. This is a particularly good habit to get into, because much touching is unconscious, so training yourself not to touch your face might take a bit of time and quite a lot of hard work, but the dividends are equal to the work required.

Coughing and Sneezing
Coughing and Sneezing push droplets out of your mouth and nose. Use either a paper towel which you should immediately put in a bin and then wash your hands, or, alternatively, use your sleeve in the crook of your elbow to catch these droplets. Aiming for the crook in your elbow keeps the droplets away from your hands and wrists.

Take your coat off when you go indoors and try to use a different one for the next couple of days; rotating your coats should mean that the germs die off between wears. 

 

 

 

Disposable tissues
Disposable tissues are better than your normal handkerchiefs

Things to be wary about.
Different types of surfaces hold a virus for various durations. Door handles, hand rails, lift buttons, work surfaces etc are all areas that hold a virus for up to 2 – 3 days.

Stay away from people who are ill. The closer you get, the more likely you are to catch something

Changing into Clean Clothes
When you have finished a training session, take a shower and put on clean clothes. Your training kit should be washed with laundry soap before wearing again.

When washed, hang your clothes out to dry, preferably in the sun if you are on a warm weather training camp. The sun will kill off some of the germs that cause disease.

We do not suggest you hang sweaty kit out to dry. Bacteria will grow and also your room-mate will not appreciate the horrible smell.

Most hotels do not like you to wear your training kit into their restaurants. This is not a “must wear jacket and tie” thing. They prefer you to be in the habit of showering and changing.

 


Winter daylight training
The lack of sunlight makes us feel tired and sometimes lethargic. Our training performances can take a bit of a drop.

To overcome this, we would suggest training in as much natural light as possible and being consistent in bed & waking up times. The latter will help build in that body clock.


Keep your immune system topped up
Winter time leads to more comfort food eating. It helps motivate us; a bit. But most times, comfort food is not what our bodies need. You need to continue your 5 portions a day of fruit and vegetables, whilst also keeping a balanced, varied diet.

There are lots of suggested recipes in ways you can transform a lump of vegetable into a comforting winter meal.

Other than your 5 a day, keep heading for the milk and diary products such as cheese, yoghurt and fromage frais. These 3 food types are great sources of protein, vitamins A & B12, and calcium.

Keep hydrated

Stay hydrated throughout. Not too many fruit juices as these contain “free sugars”. If you are on a warm weather training camp or training during periods of warm temperatures, you may consider using sports drinks or making your own which will add some extra calories and electrolytes.

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