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Ahead of the reopening of yoga institutes and gymnasiums, the health ministry on Monday issued COVID-19-appropriate protocols to be followed at such facilities like allowing only asymptomatic people, maintaining social distancing, use of Aarogya Setu mobile application and wearing of visor while exercising as far as possible. <br /><br /> All yoga institutes and gymnasiums in containment zones shall remain closed and only those outside such zones will be allowed to open, the 'Guidelines on Preventive Measures to Contain Spread of COVID-19 in Yoga Institutes &amp; Gymnasiums' stated. <br /><br /> "Spas, sauna, steam bath and swimming pools (wherever applicable) shall remain closed," the document said. <br /><br /> The guidelines lay down the processes and premises redesigning, including proper placement of equipments, that need to be followed before reopening such establishments. Yoga institutes and gymnasiums have been asked to plan the floor area based on four metres squared per person. <br /><br /> Persons above 65 years of age, persons with comorbidities, pregnant women and children below the age of 10 years are advised not to use gyms in closed spaces, the guidelines said. <br /><br /> For the first time since the coronavirus lockdown came into force on March 25, the government has allowed opening of yoga institutes and gymnasiums from August 5 as part of the 'Unlock 3' phase. <br /><br /> The document outlines various generic precautionary measures to be adopted in addition to specific measures to be taken at yoga institutes and gymnasiums to prevent the spread of COVID-19. <br /><br /> The guidelines state that at the entry point at all such facilities, it is mandatory to have hand hygiene (sanitiser dispenser) and thermal screening provisions. <br /><br /> "Only asymptomatic persons (including staff) be allowed in the premises. All persons to be allowed entry only if using face cover/masks," it said. <br /><br /> "All members, visitors and staff may consider using Aarogya Setu application for risk identification at all times inside the yoga institute/ gymnasiums," the guidelines stated. <br /><br /> It also stated that prior to exercising in gymnasiums using equipment for cardio, strength training, etc. middle finger be sanitised with alcohol swab and oxygen saturation be checked using pulse oximeter. Those having oxygen saturation below 95 per cent should not be allowed to exercise, it said. <br /><br /> Call central/state helpline/ ambulance and refer such persons to the nearest health facility, the document added. <br /><br /> It calls for ensuring minimum distance of six feet at all times in queues and proper crowd management in parking lots, corridors and in elevators -- duly following social distancing norms. <br /><br /> It suggested staggering of visits of members with separate timing slots to allow for adequate physical distancing and disinfection of premises and equipment. <br /><br /> "In yoga institutes, shoes/footwear are to be preferably taken off outside the premises where yoga exercises are done. If needed they should be kept in separate slots for each individual/family by the persons themselves," the guidelines said. <br /><br /> Details of check-in and checkout times of members and visitors must be recorded along with their name, address and phone number, the document said. <br /><br /> It also called for placing of equipment, including cardio and strength machines, six feet apart, wherever feasible, by moving equipment to facilitate social distancing. "Where available, utilize any outdoor space by relocating equipment outside. Create specific pathways for entering and exiting exercise areas within closed spaces using floor or wall markings," the guidelines stated. <br /><br /> The document called for promoting card based/contactless payment. <br /><br /> "For air-conditioning/ventilation, the guidelines of CPWD shall be followed which emphasizes that the temperature setting of all air conditioning devices should be in the range of 24-30 degrees Celsius, relative humidity should be in the range of 40- 70%, intake of fresh air should be as much as possible and cross ventilation should be adequate," the ministry said. <br /><br /> "Lockers will remain in use, as long as social distancing is maintained. Ensure dustbins and trash cans are covered at all times," the guidelines stated. <br /><br /> "Remove mask and wear visor as far as feasible while exercising," the document said. <br /><br /> It also called for limiting the number of staff and members within the general gymnasium floor, specific workout areas and change rooms. <br /><br /> Hand sanitiser stations must be provided near each gymnasium equipment and it should be ensured that members sanitise their hands before them, the guidelines stated. <br /><br /> It also said that an ill person should be placed in a room or area where they are isolated from others. <br /><br /> "Provide a mask/face cover till such time he/she is examined by a doctor. Immediately inform the nearest medical facility (hospital/clinic) or call the state or district helpline," the guidelines said. <br /><br /> A risk assessment will be undertaken by the designated public health authority (district Rapid Response Team /treating physician) and accordingly further action be initiated regarding management of case, his/her contacts and need for disinfection, they said. <br /><br /> Disinfection of the premises to be taken up if the person is found positive, the document said. <br /><br /> The practice of Yogic Kriya(s) may be avoided for the time being and even if it is to be practised essentially, it may be done in open spaces, the guidelines said. <br /><br /> They also called for staggering class session times and allowing minimum of 15-30 minutes between classes to avoid overlap between members arriving and leaving. ASK SMN

India's new guidelines for gyms and yoga institutes that want to reopen

<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Jacob Lund/Shutterstock</span></p><p class="caption">x</p></div><p></p></div></div></p><p>Most <a href="http://www.businessinsider.com/recommended-fitness-exercise-guidelines-cdc-report-2018-6">Americans don't get enough exercise</a>.</p><p>Less than a quarter of adults aged 18 to 64 met the government's recommended <a href="https://health.gov/paguidelines/guidelines/summary.aspx">physical activity guidelines</a> between 2010 and 2015. Those guidelines call for healthy adults to do a minimum of two and half hours of moderate intensity activity - or 75 minutes of vigorous intensity activity - plus at least two muscle-strengthening days a week.</p><p>Exercise is essentially the <a href="http://www.businessinsider.com/how-long-to-exercise-workout-to-improve-fitness-2018-6">closest thing that exists to a miracle drug</a> - something that can extend life, boost mood and improve mental health, fight disease, and just make you feel better as you live your day-to-day life.</p><p>But once you decide it's time to get fit, it can be hard to know where to start. Fitness apps can help.</p><p>No app is a solution on its own, but there's more and more evidence that whether your goals are to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4552464/">start running</a> or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5984277/">get stronger</a>, apps that can guide workouts can help.</p><p>One of the top apps for getting in shape is the free version of the Sworkit app, which functions as a sort of playlist for exercise, whether you want to do bodyweight strength exercises, stretches, cardio, or yoga. The company behind the app<a href="http://www.businessinsider.com/how-to-use-sworkit-best-workout-app-that-was-on-shark-tank"> received a $1.5 million investment</a> from Mark Cuban after appearing on "Shark Tank," and there's scientific evidence backing the use of Sworkit for training, too.</p><p>In 2015, a team of sports scientists <a href="http://mhealth.jmir.org/article/viewFile/mhealth_v3i3e77/2">analyzed 30 popular free fitness apps</a> and found that Sworkit was the most closely aligned with the American College of Sports Medicine's (ACSM) <a href="http://www.amazon.com/ACSMs-Guidelines-Exercise-Testing-Prescription/dp/1609136055?tag=bisafetynet2-20">training guidelines</a>. </p><p>Those guidelines say a workout should include aerobic, strength, resistance, and flexibility components; it should follow evidence-based guidelines for frequency, intensity, and types of workouts; and it should include safety measures to help make sure beginners start at a safe point.</p><p>No app was perfect, the analysis found (and most were terrible). The biggest concern that researchers had is that by getting a workout from an app instead of a trainer, a person might try to do more than they should and injure themselves.</p><p>But overall, that analysis found that Sworkit provided useful guidelines for strength training, cardio, and flexibility exercise, and I personally have found it a fun and effective way to fit in a workout on busy days.</p><p>(It is worth noting that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360889/">another recent analysis that compared apps to the ACSM's training guidelines</a> had many of of the same concerns about injuries, and that analysis didn't rank Sworkit as highly as several other popular apps worth trying, including Nike+ and the top choice in that analysis, the <a href="http://www.businessinsider.com/7-minute-workout-how-to-2018-2">The Johnson and Johnson Official 7-Minute Workout</a>, highly recommended by my colleague Erin Brodwin.)</p><p>But if you're interested in a playlist of exercises that can be done without equipment and for a variable duration of time, we'd recommend giving Sworkit a try. Here's how it works.</p>

Fitness apps can help people get in shape - here's how to use one of the top science-backed workout apps

<ul class="summary-list"><li>Summer camps across the US are canceled as social distancing measures remain in place.</li><li>Parents are turning to creative — and often expensive — measures to keep their kids busy this summer, from hiring "quarantine buddies" to sending their kids to socially distanced horseback-riding lessons.</li><li>Others are planning on sending their school-age kids to the country club for hours a day so they can improve their golf game over the summer.</li><li>In Los Angeles, a preschool has started hosting word-of-mouth "wilderness camps," in which a van picks the kids up in the morning and takes them out for seven-hour excursions in Malibu and the Santa Monica Mountains.</li></ul><p>Jessica Bellofatto has been running a <keyword id="18500" type="PERSON" weightage="60" keywordseo="summer-camp">summer camp</keyword> in East Hampton for five years. She charges $625 per person for a four-day session, during which her students spend four hours a day learning how to do yoga while balancing on a stand-up paddleboard.</p><p>In a typical year, the paddleboard and yoga instructor sees registrations for her summer camp pouring in from February through April. In the summer of 2019, she had 150 campers — ages five to 13 — come through her camp.</p><p>This year, with COVID-19 plowing through summer plans, Bellofatto was left in the lurch. With sessions beginning in a few weeks, she had hardly any sign-ups. That changed abruptly in the middle of May, Bellofatto said, when sleepaway camps started announcing closures. Suddenly, interest in her group outings skyrocketed.</p><p>"I didn't have anything until 10 days ago and now I'm bombarded," Bellofatto told Business Insider. "I have no indoor space, just outside and we're on the water and in the sun. There's no better place to be."</p><p><div type="image" title="jessica_bellofatto haven_coll 3621 2" height="895" width="1193" msid="76123382" hostid="261"></div></p><p>That said, she will still have to make some changes this year. That includes running groups of no more than eight kids at a time and changing her program's title. Instead of the word "camp," she said, "I might have to call them lessons or small group outings, depending on how we're allowed to operate."</p><p>Bellofatto plans to charge clients her usual rate of $625, but adds that if people request to have fewer kids per group, the pricing will increase. "I have three families who have been quarantining together and they each have two kids, so they've booked me privately and the cost for them is $750 per child," Bellofatto said.</p><p>Bellofatto's camp isn't the only option out there. With summer schools and day camps announcing closures due to COVID-19 and non-essential travel remaining an unpopular choice, wealthy parents have found themselves willing to pull out all the stops  — and pay all the prices — to keep their kids engaged.</p><p>"Kids have been sheltering in place for such a long time now staring at the same four walls and inundated by a sea of screens," said Tom Rosenberg, CEO of the American Camp Association (ACA).</p><p>Virtual camps can be a good option, he told Business Insider, but he also anticipates more in-person options opening up in late June or early July.</p><p>Jill Levin, West Coast advisor of the Tips on Trips and Camps consultancy service, emphasized that parents need to question how camps are going to comply with ACA and CDC guidelines regarding COVID-19. "That may entail reducing camp size, eliminating family style eating, changing how activities are run and more," she said.</p><p>Welcome to summer camp — and its new alternatives — in the age of social distancing. </p><h2><strong>Horseback-riding lessons and sports camps are taking on a different look</strong></h2><p>For Sara H., a mother of two in Calabasas, California, sending her 12-year-old daughter to an equestrian camp solves the dilemma of having a bored pre-teen languishing around her hillside home.</p><p>Workers at the barn, Sara told Business Insider, are adjusting to new social distancing guidelines. "I've seen them in action with masks because my daughter leases a horse there," she said.</p><p>But even with precautions in place, much of her daughter's camp instruction this summer will be performed via headset in a horse arena. "They all wear masks except when they ride, so she'll wear Airpods and her trainer will talk to her while she watches her from afar," Sara said.</p><p>These hands-off lessons run $350 per week. That's in addition to the $150 monthly cost of renting the horse one day a week, which is offset by her daughter's manual work at the stable. "Luckily, she loves taking care of the horses," Sara added.</p><p>In Orange County, Mary Adams, a 41-year-old mother of three boys, said she'll be looking to the country club this summer so her sons can improve their golf game. She plans to take each of her boys, ages seven, nine, and 12, to the club for about four hours a day, three to four times per week. She'll be golfing too, just not with them.</p><p>One catch to that plan, she says, is that you have to have your own golf cart. "These kids own their own push carts," said Adams, who didn't want to reveal the cost of their country club membership or the added golf fees for fear of breaching her contract.</p><p><div type="image" title="golf course Orange County California" height="3030" width="4040" msid="76123386" hostid="261"></div></p><p>Back on Long Island, 52-year-old Southampton surf instructor Chris Clarke doesn't predict a lull in his private surf lessons this summer. One key difference from past seasons: He'll only work with kids who need more of a surf guide; total beginners need not apply.</p><p>"I'll tell them to go left or turn right and I'm there to keep them safe," he said. But having a surf buddy tag along with a kid isn't cheap: Clarke charges $200 for one hour with one child and $150 for each additional young person after that.</p><p>Even with the water temperature currently hovering around 47 degrees, Clarke says he's been taking a couple of twelve-year-olds out for the past couple of months. "These kids come prepared with all the right gear and they just love the water," he said. "Their mom just needs someone to watch them and make sure they're safe."</p><h2><strong>Quarantine buddies and no-contact karate lessons</strong></h2><p>When a mother of two in the San Francisco Bay Area had no luck pinning down a part-time babysitter for her six-year-old daughter during quarantine, she mentioned her plight to her daughter's kindergarten teacher. The solution presented itself right then and there.</p><p>"She shocked us when she said she would be up for the job," said the mom, who requested to remain anonymous to protect her professional reputation.</p><p>Instead of signing her daughter up for summer camp like she's done in previous years, the mom now plans to shell out $420 for three hours of private summer school instruction four days a week — so that the child can learn new skills, and the parent can get some peace and quiet while lessons take place in the backyard. "I don't even remember what three hours of silence sounds like, but I can't wait to find out," she said.</p><p>Kelly, a 37-year-old stay-at-home mother of two in Culver City, California, who didn't want her last name revealed to protect her family, opted to hire someone to come in and play with her kids and help with their schoolwork after being quarantined for six weeks. </p><p>"Our weekend nanny is a special ed teacher in her late twenties, so I hired her to come hang out," Kelly said. She's the kids' "quarantine buddy," there to help with the kids while the parents stay at home, too.</p><p>"She helps with Zoom school and she speaks Spanish, so she keeps up their fluency," she added. </p><p>She's also taking her kids to private karate and music lessons. "Our karate class moved to Zoom and that wasn't working for my three- and five-year-old, so I told the studio to suspend my account," Kelly said. The owner came back with another offer: For $140 a month, he would teach Kelly's kids in 30-minute, no-contact private lessons.</p><p>"We have to park in the back and go through the back entrance and they put a bunch of kickboxing bags in the window that faces the street so people can't see inside," Kelly said. </p><p>For their 25-minute, $30 music class, the teacher sits six feet away and wears a mask while instructing her son's guitar lesson. The lessons cost as much as they did pre-pandemic, so she's continued to be automatically billed for karate. She pays the music teacher through Venmo.</p><h2><strong>Schools are adapting, too</strong></h2><p>In Los Angeles, a small preschool known for the "forest school" component of its curriculum has pivoted to hosting word-of-mouth wilderness camps for children ages five through 12. The program costs $100 per day per child, and it only accepts six to eight children.</p><p>"We're a very small company and keeping it small is the only way we can operate without having to obtain permits from state parks," Christopher, the director of the school, told Business Insider. He requested that his last name be withheld to protect his school and the families who attend.</p><p>Christopher noted that he's currently operating with an even smaller group than usual to maintain safe social distancing in his 15-passenger van. "I'll remove one of the benches in the van so the kids are spaced out and they'll be required to wear masks while in transit," he said. </p><p><div type="image" title="The view from the observatory on Griffith Park Hiking Trail in Los Angeles." height="3600" width="4800" msid="76123394" hostid="261"></div></p><p>Wilderness camp runs seven hours a day. "Parents drop their kids off in a public park and we put the kids in a van and drive out to our location, which is often in the Santa Monica Mountains or Malibu," he added. </p><p>Then there's Adderley School, a Los Angeles musical theater workshop that has long offered in-person group classes and camps. This year, the school has decided to pivot away from its usual business model and to instead host "Broadway in the Backyard," a social distancing summer camp. Using host families' homes, groups of no more than seven kids will congregate for week-long sessions of singing, dancing, and socializing — and parents can remain on-site to supervise if they wish.</p><p>Katie S., a 37-year-old stay-at-home mother of two who didn't want to reveal her last name for fear of social backlash, will send her daughter to an Adderley camp in their friend's backyard. For $350, the seven-year-old will spend three hours per day singing and dancing with four of her friends.</p><p>"We usually spend our summers in Europe," Katie said, "but this year we had to figure out a different way to give everyone some space and keep the kids occupied."</p>Read the original article on <a href="https://www.businessinsider.com/how-the-wealthy-are-keeping-kids-entertained-this-summer-2020-5">Business Insider</a>

Take a look at how the wealthy are keeping their kids busy this summer, from socially distant horseback-riding lessons to $600 paddleboarding camps

<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div>Did you exercise today? Congratulations - you're already ahead of the pack.</p>
<p>In 2012, only about <a href="http://www.cdc.gov/nchs/fastats/exercise.htm">1 in 5 Americans</a> met the Centers for Disease Control and Prevention's <a href="http://www.health.gov/paguidelines/guidelines/summary.aspx">physical activity guidelines</a>, which call for 2.5 hours of aerobic activity per week plus two days a week of muscle-strengthening.</p>
<p>"We have a serious public health crisis where people are not moving - they're sitting," says <a href="https://chs.asu.edu/jennifer-huberty">Jennifer Huberty</a>, an associate professor of exercise and wellness at Arizona State University. So the first step to a healthier body is to add some exercise to your routine, even just a little bit. ("Some physical activity is better than none," <a href="http://www.health.gov/paguidelines/guidelines/summary.aspx">says the CDC</a>.)</p>
<p>But once you're moving on a regular basis, how do you maximize that time to get more out of your workouts? We talked to Huberty and <a href="http://www.exsci.rutgers.edu/departmental-services/mtm-trial-faculty/427-shawn-arent">Shawn Arent</a>, the director of the graduate program in exercise <keyword id="41551" type="ENTERTAINMENT" weightage="100" keywordseo="science">science</keyword> at Rutgers, to get some tips.</p>
<h2>1. Stop stretching before you exercise. </h2>
<p>"We know that stretching before a workout is relatively ineffective and can actually be counterproductive by reducing power output," says Arent. Evidence shows that "static stretching" - standing still while reaching for your toes, for example - does <a href="http://www.ncbi.nlm.nih.gov/pubmed/21735398">nothing to reduce soreness</a> or <a href="http://well.blogs.nytimes.com/2010/09/01/phys-ed-does-stretching-before-running-prevent-injuries/">minimize injuries</a> and plenty to <a href="http://www.ncbi.nlm.nih.gov/pubmed/22316148">negatively affect performance</a>.</p>
<p>Any sudden changes to an exercise routine can be detrimental, but the vast majority of casual exercisers would be better off without static stretching. </p>
<h2>2. Don't stop stretching altogether.</h2>
<p>Static stretching may be outre, but so-called dynamic stretching - think butt kicks and walking lunges, where you are moving while flexing - is the new black. <a href="http://www.ncbi.nlm.nih.gov/pubmed/21373870">Limited evidence</a> shows that it "may augment subsequent performance," and at the very least does not seem to impede it. </p>
<p>Plus, flexibility is a worthy goal all by itself - one of the many reasons so many people swear by yoga. For best results, save the stretching until you're done with your cardio and strength training. "A warmer muscle is a more pliable muscle," suggests Arent, and so doing it after exercise makes stretching more effective.</p>
<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"></div><p></p></div></div></p>
<h2>3. Try using weights.</h2>
<p>Cardio workouts are <a href="http://www.cdc.gov/nchs/fastats/exercise.htm">much more popular</a> among Americans than muscle-strengthening activities. But people who hit the treadmill and then head home are really missing out. <a href="http://www.cdc.gov/physicalactivity/growingstronger/why/">According to the CDC</a>, strength training - whether pumping iron or doing <a href="http://www.mayoclinic.org/healthy-living/fitness/in-depth/strength-training/art-20046670">other kinds of resistance training</a> - can reduce the "signs and symptoms" of diabetes, osteoporosis, back pain, depression, and more. It also helps with balance, weight control, sleep, and bone strength - while providing <a href="http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html?pagewanted=all">many of the same benefits as a cardio workout</a>.</p>
<p>Reams of research have shown the benefits of strength training in a wide range of people including <a href="http://www.ncbi.nlm.nih.gov/pubmed/22461461">athletes</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23914510">children, adolescents</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23669878">cancer survivors</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/22169509">the elderly</a>, and <a href="http://www.ncbi.nlm.nih.gov/pubmed/22169509">the chronically ill</a>. "Everybody should be lifting weights," says Arent. "There isn't a single part of our population that wouldn't benefit."</p>
<h2>4. Do more interval training.</h2>
<p>If your cardio workout consists of 30 minutes of running or biking at a comfortable pace, it's time to mix it up. Interval training is when you go all out, rest, and repeat - instead of maintaining a consistent pace. It has <a href="http://www.ncbi.nlm.nih.gov/pubmed/23889316">proven benefits</a> in <a href="http://www.ncbi.nlm.nih.gov/pubmed/22100179">a wide variety</a> of exercisers. Usually you want to make your rest intervals about twice the length of your work intervals, so 45-second sprints followed by 90-second strolls, for example.</p>
<p>With interval training "you're spending much more time up around your maximum than even if you ran as fast as you could for the whole time," says Arent. "Within 20 minutes, you can get a really effective workout."</p>
<h2>5. Don't overindulge.</h2>
<p>Indulging in a post-exercise calorie fest is a common, self-defeating mistake. People will hit the smoothie bar at the gym or chug a large Gatorade, Arent says, not realizing that "a shake can have more calories than they just burned during the workout."</p>
<p>Of course, not everyone is looking to lose weight, and it is important for everyone to hydrate and eat something not too long after working out. But most casual exercisers are not engaging in the kind of high-intensity training that protein shakes and sports drinks were designed to replenish.</p>
<h2>6. Drink a caffeinated beverage.</h2>
<p>You may have heard that coffee dehydrates you, but it doesn't quite work that way - <a href="http://www.ncbi.nlm.nih.gov/pubmed/25154702">especially when you drink it before exercising</a>.</p>
<p>"The water in a cup of coffee is enough to replace the water you're going to lose from the caffeine," says Arent. That means coffee is not a good choice for hydration, but for people without high blood pressure, it's a great option if you need a pre-workout boost. It can increase the intensity of a workout, helping you get more out of the time you have, and you won't tire out as quickly.</p>
<h2>7. Hire a trainer.</h2>
<p>When it comes to exercise, "most people don't know what they're doing," says Arent, who says every time he goes to the gym, he could do an inventory of all the things he sees people doing wrong. But hiring a personal trainer for all your workouts is financially unfeasible for the vast majority of people.</p>
<p>The solution? If you can, schedule one session with a knowledgeable trainer, ideally someone with a kinesthesiology or exercise science background. Sometimes gyms offer a free session with a trainer to members. A person with the right knowledge can help you develop a workout plan best suited to your goals. You can even seek out more affordable trainers online, though do be sure someone's qualifications go beyond looking sculpted.</p>
<p>If talking to a trainer is simply not an option, you can learn more about exercise yourself, rather than just proceeding blindly. The tips listed here are a good place to start.</p>

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India's new guidelines for gyms and yoga institutes that want to reopen

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Fitness apps can help people get in shape - here's how to use one of the top science-backed workout apps

Kevin Loria

Take a look at how the wealthy are keeping their kids busy this summer, from socially distant horseback-riding lessons to $600 paddleboarding camps

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7 Easy Ways To Get More Out Of Your Workout

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