Stuck at home? Dreaming of the days early last year when you were killing it at your local aquatic center? Well, you’ve come to the right place. With a little tweaking of your routine, a willingness to try new things, and the determination to see it through, you can stay in shape until you feel safe enough to return to the pool.
Water Fitness Lessons is dedicated to aquatic fitness. For guidelines on how to safely swim during the pandemic as well as other helpful insight, be sure to bookmark my blog!
Exercising When You Can’t take an Aquatic Fitness Class. If your favorite physical activity is water exercise or swimming, and you’re still not ready to get into the water, there are other ways to stay active until it’s time to jump back in the pool:
The CDC is not aware of any scientific reports of the virus that causes COVID-19 spreading to people through the water in pools, water playgrounds, or other treated aquatic venues. The virus most commonly spreads from person-to-person by respiratory droplets during close physical contact. Droplets are released when an infected person coughs, sneezes or talks. They can then land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs. The virus might also spread to hands from a contaminated surface and then to the nose, mouth, or possibly eyes. Infected people can spread the virus whether or not they have symptoms.
It has not been easy for many people to maintain their level of fitness while sheltering in place, and we are eager to get back to our regular exercise routines. If that means taking a water fitness class, the CDC has recommendations for you to be able to do that safely.
Correctly and consistently wear a mask that completely covers your nose and mouth. See my previous post “More about Masks” for more information https://waterfitnesslessonsblog.com/2021/01/30/more-about-masks/ Wear the mask until just before you get into the pool. You should not wear the mask in the water because a wet mask it is hard to breathe through. After class dry your hands and face and put the mask back on.
Arrive at the pool with your swim suit on, ready to get in the water. This eliminates or at least minimizes the amount of time you spend in the locker room.
Stay at least six feet away from others who do not live with you. Six feet is a few inches longer than a typical pool noodle which is a good image to help you visualize the proper distance. Six feet is a good separation if your class is low intensity, for example aqua yoga or light aerobics. However, if your class involves sweating and heavy breathing, such as high intensity interval training, then air is coming out of your mouth with more force and traveling farther. For that reason, you should spread farther apart. In my classes we use periodization, beginning with low intensity in the pre-season and working up to high intensity during peak fitness. If you want to go all out during peak fitness then you will want to be 12-15 feet away from other participants.
Avoid crowds. Do not congregate on the pool deck with other participants unless you have your mask on and are standing 6 feet apart.
Do not share equipment. Since there is a chance that you could pick up the virus from a contaminated surface, deep-water belts and pool equipment should be sanitized before using them again.
Stay home when you are sick.
Wash your hands frequently with soap and water for at least 20 seconds or use hand sanitizer with at least 60% alcohol.
Get vaccinated when the vaccine is available to you. Getting vaccinated does not mean that you can dispense with the previous recommendations. The vaccines are not 100% effective, so you might still get infected. New variants of the disease are circulating that are more contagious. It is expected that if you did get infected after you were vaccinated, you would have a mild case or perhaps no symptoms at all. Little is known about whether vaccinated people can spread the virus to others.
Get tested if you have signs or symptoms of COVID-19, or if you think you may have been exposed to someone with COVID-19.
The last thing any of us want is a new surge of infections before enough people have been vaccinated that we achieve herd immunity. It is not known exactly what proportion of the population that would be, as the rate varies by disease. For now, continue to wear a mask, maintain social distancing, wash your hands, and sign up to get the vaccine when you can.
Some states are loosening restrictions put in place because of the Coronavirus pandemic. In Texas, restaurants are allowed to welcome more diners, schools are opening for in-person instruction and water fitness classes are resuming. This does not mean, however, that the pandemic has ended. COVID-19 is still out there and the basic measures to protect yourself are still important: wash your hands frequently, maintain a social distance of 6 feet, and wear a face mask.
James H. Dickerson, PhD wrote an article published in the October 2020 issue of Consumer Reports on Health entitled “How to Make Mask Wearing Easier” with some timely advice.
Position the mask so that it covers your mouth and nose. This will prevent virus particles from escaping your breath and will also prevent some virus particles from other people’s breath from landing on you. If you leave either your nose or your mouth uncovered, you have removed the protective barrier.
Use a mask with two layers. This improves the mask’s ability to filter out particles no matter what kind of fabric was used to make the mask. Higher thread counts filter a little better than lower thread counts. Another way to improve filtration is to insert cotton batting in between the two layers. Disposable mask filters can also be purchased if your mask has a pocket for them. If you choose to use a vented mask, make sure it has a filter or else the breathing valve will allow you to exhale particles into the air as well as inhale other people’s germs.
If your glasses fog up while wearing your mask, try washing your glasses with soap and water, and then letting them air-dry or drying them with a soft cloth before putting the mask on. You can also try putting your mask on closer to the bridge of your nose to prevent your breath from escaping out the top of your mask. Then make sure the glasses rest on the top edge of your mask.
Try not to touch the mask while you are wearing it. If you need to adjust the mask, touch only the strings or elastic, or at the worst, touch only the outermost edges. The same goes for when you remove the mask. Wash your hands after you handle the mask. Wash your mask in the laundry with laundry detergent or by hand with laundry detergent or soap. Dry it in the dryer or hang it in the sun or lay it flat to dry. Be sure the mask fully dry before wearing it again.
Latex gloves aren’t considered very useful outside of healthcare settings unless you are caring for or cleaning up after someone who is ill. Instead, wash your hands regularly, including after going out in public, and handling mail and packages.
Until we have a safe and effective vaccine for COVID-19, mask wearing and social distancing will continue to be important. As for hand washing, that’s a good habit to keep going even with a vaccine. Stay safe!
Cases of COVID-19 are surging in Texas where I live, and in many other parts of the United States. Governors want to avoid lock-down orders and are depending on us to wear masks and practice social distancing. This is because the coronavirus spreads mainly through person-to-person contact and wearing masks has been shown to slow the spread of the virus. It is also possible to touch a contaminated surface and then touch our eyes, nose or mouth and pick up the virus that way. So many of us are trying to keep our homes clean and disinfected. Consumer Reports on Health has a helpful article on “The Best Steps for Cleaning and Disinfecting” in their July 2020 issue.
Cleaning means removing dirt and germs by scrubbing with a cleaner or soap. Disinfecting means applying chemicals that will kill or deactivate germs directly. It’s important to clean surfaces first because that can physically remove many germs and because disinfectants work best on surfaces that aren’t visibly dirty. Places to clean and disinfect daily include anything that is touched frequently, such as tables, chairs, counter tops, light switches, water faucets, flush handles, refrigerator handles, drawer pulls, door knobs, cellphones, tablet screens, keyboards, your computer mouse, remote controls, steering wheels, gear shifts, car door handles, seat adjusters, and any high touch buttons or touch screens in your car. See more about disinfecting your electronics and car below. Disinfect everything else with an antibacterial wipe or spray. If you can’t find wipes, you can mix 4 teaspoons of bleach in a quart of purified water and soak some paper towels in the solution. Wring the paper towels out with clean hands, or wearing gloves, and store them in a sealed plastic bag. Don’t use “color safe” bleach as it is not suitable for disinfecting purposes. If you can’t find disinfectant spray, you can use 70% alcohol in a spray bottle. An article on the mdanderson.org website, says not to use an alcohol concentration higher than 70% because studies have shown that these products just freeze the outside of the virus instead of killing it. In any case, allow the disinfectant to remain on the surface for at least one minute. Do not combine different disinfectants because the chemical reaction can be dangerous.
Do not use bleach on your electronics. Instead wipe your cellphones, tablet screens, keyboards, your computer mouse and remote controls with an alcohol wipe. Alcohol wipes can be found in first aid kits or with the diabetes supplies in a drugstore. You can also wet a cotton ball or square, squeeze out any excess alcohol, and wipe with that. Remove the batteries before cleaning your remote control. Use alcohol on your car steering wheel, gear shift, door handles, seat adjusters, and any high touch buttons or touch screens as well. Bleach or hydrogen peroxide can damage your car’s upholstery. After disinfecting, use a leather conditioner on any leather surfaces to keep them in good shape.
There is no evidence that fruits and vegetables from the grocery store can transmit COVID-19. Still, it’s a good idea to thoroughly rinse produce before you eat it to help remove pesticides and dirt. You can even scrub hard-skinned items like apples with a soft-bristle produce brush. But don’t wash produce with bleach or another disinfectant because that could make you sick.
It is impossible to completely sanitize all surfaces. That’s why hand-washing is so critical. Scrub for at least 20 seconds, completely washing all parts of your hands. The second picture above shows areas that are sometimes missed in the palm and the back of the hand in purple. The areas in green are more frequently missed. Wash your hands after you’ve been out in public, after you cough, sneeze, or blow your nose; before preparing food and before eating food; and after using the bathroom.
This seems like a lot to keep up with, but during this pandemic it is important to stay safe!
Many states have loosened social distancing restrictions in order to get the economy going again. Now, however, we are seeing a rise in Corona virus cases. We would all like to know what to expect with this pandemic, but there is no way to know for sure how it will play out. My doctor’s practice, USMD Health System, has suggested three possible scenarios:
Scenario One — Begins with an initial wave in Spring 2020 followed by a series of smaller waves of infection that last up to two years.
Scenario Two — Begins in Spring 2020 and is followed by a second, larger wave this fall or winter and a smaller one in 2021. If this happens, communities will likely return to quarantines.
Scenario Three — Begins in Spring 2020 and is followed by what the Center for Infectious Disease Research And Policy (CIDRAP) describes as a “slow burn.” That means there’s no clear pattern. This scenario would likely not cause communities to return to quarantines, but infections and deaths would continue.
No matter the scenario, CIDRAP says we should prepare for another 18-24 months of COVID-19. That means we should continue to practice social distancing, wear face masks in public, and wash our hands often.
Our swimming pools have reopened. Lap swimming, swim lessons and water fitness classes are resuming. What should we know about the safety of returning to the pool and what kind of cautious response should we make? Sara Kooperman (the owner of SCW Mania Fitness conventions) and John Spannuth (the president of the US Water Fitness Association) have both asserted that chlorine used to disinfect pool water kills COVID-19. Craig Lord, the Swimming World Editor-in-Chief, agrees that disinfectants, including chlorine, act on viruses and it is reasonable to expect that would include COVID-19. He adds that pool operators also need to observe strict hygiene protocols, including correct maintenance of pool water and air in the facility, as well as heightened levels of cleaning of adjacent surfaces and environments, since the fundamental mode of transmission of COVID-19 is air and not water.
It is likely that if your favorite pool is reopening, the pool operator is aware of the necessary protocols and has trained the staff properly. Those of us who will be using the pool to teach or participate in a water fitness class also need to do our part. Yes Fitness Music has made the following suggestions:
Outdoor pools are safer because air circulation outdoors is better than indoor air circulation.
Our Texas sun and heat often makes an indoor pool preferable. Ask about the air ventilation. Fresh air is better. If the air is recycled, it should go through a filtration system.
Wear a mask.
Maintain social distancing, 6 feet away from the other swimmers or class participants.
Wash your clothing, towels and masks directly after class.
We can all do our part to protect ourselves and those around us. Enjoy the pool safely!