How to protect yourself from coronavirus if you need to return to work

1. Keep your distance

A distance of about one and a half meters is considered safe.How to Protect Yourself & Others. When you walk fast, run, ride a bicycle, it can grow up to 4–20 meters.

If you keep such a distance from others, the smallest droplets of saliva that another - possibly infected - person secretes when talking, coughing, breathing, will not reach you. And you, in turn, will not share your own.

2. Try changing your work schedule

Your task is to make it possible to get to and from work before or after rush hour. In this way, you do not have to push in crowded public transport or walk along crowded streets where it is difficult to keep your distance.

Talk to your boss: it is possible that your working hours will be accommodated and shifted.

3. Use less public transport

If possible, use your car, bike, or walk to work. Naturally, at a safe distance from others.

And try not to use the elevators. Even if the cab comes empty, you don't know who was driving in it 10 seconds before you. The virus may still be airborne.

4. Wear a mask on your way to work

On the street, if you are absolutely healthy, and there are few people around, you can do without itWhen and how to use masks - World Health Organization. But only if the authorities of your region do not require otherwise.

But in the subway, bus, tram or taxi, you should definitely not appear without a mask. Firstly, it is dangerous, because it is more difficult to maintain a distance there. Secondly, you can earn a fine. So, in MoscowMoscow called the size of the fine for appearing in transport without a mask a person without a mask and gloves in public transport can be fined 5,000 rubles, and in St. PetersburgIn St. Petersburg, the fine for the lack of a mask will be four thousand rubles - by 4,000.

5. Wear a mask in the workplace

All day. In Moscow, for non-compliance with this requirement will be finedMoscow will be fined for violation of the mask regime at work for 4,000 rubles. You can work without a maskDecree of the Mayor of Moscow dated May 7, 2020 No. No. 55-UM “On Amendments to the Decree of the Mayor of Moscow dated March 5, 2020 No. No. 12-UM ", only if you have a separate office.

In this case, the mask must be worn correctly. Here's what it recommendsWhen and how to use masks - World Health Organization WHO:

• Do not touch the mask with your hands after wearing it. If you do touch it, wash your hands with soap and water or an antiseptic gel.
• As soon as the mask becomes wet from breathing, replace it with a new one. This usually happens every two hours.
• Remove the mask only by the mounts. Never touch the part that adjoins the face. After that, a disposable medical mask must be thrown away immediately, a reusable one must be sent to washing.

6. Disinfect your hands

Main transmission pathQ&A on coronaviruses (COVID-19) COVID-19 - airborne droplets. But there is a risk of getting infected by contact and everyday life: first, touch the surface on which the coronavirus has settled, and then - to the mucous membrane of the nose, mouth or eyes.

Therefore, it is extremely important to wash your hands regularly during a pandemic. Best of all - warm water and soap, at least 20 seconds. If you don't have access to water, you can use an antiseptic or alcohol wipes on your hands. Make sure that the alcohol in these products is at least 70%.

7. Try not to touch common items

Most of the possible pathogenic agents (this applies not only to coronavirus, but also to other viruses and bacteria) live precisely on them - door handles, handrails, landline telephone handsets, general keyboards, and so on.

If not otherwise, touch such items with gloves (this is requiredDecree of the Mayor of Moscow dated May 7, 2020 No. No. 55-UM “On Amendments to the Decree of the Mayor of Moscow dated March 5, 2020 No. No. 12-UM "e.g. Moscow authorities), through paper napkins, or be sure to wash your hands after contact.

8. Regularly clean surfaces that may have the virus

Doorknobs, switches, landline telephone, desk, keyboard - wipe down several times a dayCleaning and Disinfection for Households with alcohol wipes or a household disinfectant spray. It is important that these products contain at least 70% alcohol.

9. Don't forget to disinfect your smartphone

On a mobile phone, as on any other surface, it can linger coronavirus. And since we put our smartphone to our face, the risk of infection increases.

Therefore, it is extremely important to regularly disinfect the gadget. Wipe it with a solution containing at least 70% alcohol. If you are afraid to damage the oleophobic coating, glue a protective glass or film on the screen.

10. Avoid shaking hands and friendly kisses

In a pandemic era, such contact is a surefire way to share the virus with others or pick it up yourself.

11. Refuse joint smoke breaks or dinners

Or spend them, strictly observing the distance: at least one and a half meters from one person to another.

However, smoking would be worth it anyway minimize: Nicotine is bad for the lungs, which are the main target of the coronavirus. Don't overload them.

12. Be sure to wash your hands before you smoke or eat.

During a smoke break or lunch, you can unconsciously touch the mucous membranes of the nose, mouth, eyes with dirty hands. And this is one of the possible routes of infection.

13. Ventilate the room more often

There is no data yet on how long the coronavirus can stay in the air. However, WHO still advisesModes of transmission of virus causing COVID ‑ 19: implications for IPC precaution recommendations open windows regularly.

Rospotrebnadzor recommendsOn measures to prevent new coronavirus infection (COVID-19) ventilate work areas every two hours. This will help clearGuidance. Transmission characteristics and principles of infection prevention and control polluted air and reduce viral load.

14. Maintain normal indoor humidity

Research showsSeasonality of Respiratory Viral Infection, humidity 40-60% helps to keep the activity and viability of viruses (including SARS ‑ CoV ‑ 2) to a minimum. In addition, at the same level humidity people feel betterIndirect health effects of relative humidity in indoor environments. in total: efficiency and immunity increase.

15. Normalize your sleep schedule

During self-isolation, you may be accustomed to going to bed deep after midnight and waking up closer to noon. But when you return to work, you need to rebuild again - so that you sleep at least 7-8 hours a day. It is important to maintain immunityLack of sleep: Can it make you sick?.

So do not forget to go to bed on time (a special Lifehacker calculator). You may find it difficult to fall asleep at first. To facilitate process:

• take a warm shower 1–2 hours before bedtime;
• ventilate the bedroom to lower the temperature in it;
• do not use gadgets at least an hour before bedtime;
• at about the same time, create twilight in the apartment: instead of an overhead light, use a floor lamp or a table lamp;
• drink something warm before bed: a little chamomile tea or a drink based on lemon balm, fennel;
• Before going to bed, turn off all light sources and shade the windows as tightly as possible.

16. Watch your diet

Complete food Is another important element of normal immunity. Snacking junk food at work is not worth it now.

Cook at home and take with you lunches that contain all the necessary elements of a healthy diet: vegetables, fruits, meat, dairy products, cereals, whole grain bread.

17. Drink plenty of fluids

It's necessaryEffect of hydration status on high-intensity rowing performance and immune function.to maintain immunity.

Sufficient considered volume of about 3.5 liters for men and 2.5 liters for women per day. This also includes the liquid you get from liquid meals and vegetables. Therefore, in order not to be mistaken, watch your well-being.

Doctors identify two key featuresWater: How much should you drink every day? that you have enough fluids: you are not thirsty, and your urine is colorless or light yellow.