organicfacts--2020-04-03--How To Wash Hands Properly & Other Hygiene Tips

One of the most basic and easiest hygiene habits we are taught as kids is washing our hands .
Ideally , we were expected to wash our hands thoroughly before and after several activities .
But if we are being honest , how many of us followed it to a T ?
Kids are not 100 percent diligent about washing hands , especially when no one is checking on them .
Neither are adults if numbers are any indication .
‘ But what is the big deal about washing hands ?
’ we find ourselves asking each other .
However @ @ @ @ @ @ @ light of diseases and even the outbreak of pandemics such as the COVID-19 .
Washing hands is an important step in maintaining personal and environmental hygiene , keeping diseases at bay , and also inculcating a sense of discipline .
Washing your hands with soap and water is the most effective and easy way of washing your hands to get them clean of dirt , grime , germs , and everything that you don ’ t want to be on your hands .
But are we doing it right ?
According to ‘ @ @ @ @ @ @ @ report released by Global Handwashing Partnership , overall hand hygiene compliance is rarely at satisfactory levels around the world including settings such as schools and healthcare facilities .
What could explain poor compliance are 2017 statistics by UNICEF which say that about three out of five people had basic handwashing facilities .
To sum it up , awareness around hand hygiene , especially hand washing , remains bleak .
Is it time to revisit the basics ?
Why not !
Proper handwashing is done with soap and water and gets all surfaces of @ @ @ @ @ @ @ step-by-step guide to washing hands .
• None Take a required amount of soap on the palm of your hand .
• None Rub your palms against each other .
• None Put your right palm on the back of your left hand and clean between your left-hand .
Repeat the same for the right hand .
• None Next , hook the fingertips of each hand onto the finger bases of the other .
This cleans the fingertips as well as the bases .
• None Wrap the fingers of one hand @ @ @ @ @ @ @ clean in a rotational motion .
Repeat for the other hand .
• None Lastly , rub the center of your palms with the fingertips in circular motions for both hands .
• None Rinse the soap off with water .
During each of the cleansing motions , count to ten .
If you are in a public restroom or washbasin/sink , ensure your hands don ’ t directly touch the tap water .
Close the tap using the tissue you have used to wipe your hands or direct the tap with your @ @ @ @ @ @ @ Hands ?
It is ideal to wash your hands with soap and water before and after every task .
In cases where that seems difficult , ensure you don ’ t skip the process in the following circumstances : • None After using the washroom ( in public as well as at home ) • None Before and after eating food • None Before and after cooking food • None When you come back home • None After touching your pets or any animals • None After being with a person who is @ @ @ @ @ @ @ Also , practice necessary hygiene while cooking .
Wash hands between dealing with different categories of food such as dairy and meat , or spices and seafood .
Wipe hands clean after washing them .
Another thing you might want to consider is keeping your nails short and clean .
Longer nails can harbor an unnecessary amount of dirt and germs .
Keep them clean and short .
A hand sanitizer is a viable option to consider when you find yourself outside without access to soap and water .
One should prepare beforehand @ @ @ @ @ @ @ hand sanitizer with them .
The CDC recommends using an alcohol-based sanitizer that contains at least 60 % alcohol .
However , sanitizers can not completely replace washing hands .
They do not work against all germs , heavy or harmful chemicals , and are not always useful to get rid of grease or dirt .
So use them as an option during emergencies .
Moreover , it is important to be careful around sanitizers , especially with children .
Ingesting sanitizers could cause poisoning .
Also , ensure you rub your hands @ @ @ @ @ @ @ dry completely .
To sum it up , washing hands may sound like a small thing , but it is a line you draw between your good health and the threat it faces .
Moreover , with such hygiene practices , you are also protecting your loved ones and those around you .

by Prachee last updated -
One of the most basic and easiest hygiene habits we are taught as kids is washing our hands. Ideally, we were expected to wash our hands thoroughly before and after several activities. But if we are being honest, how many of us followed it to a T? Kids are not 100 percent diligent about washing hands, especially when no one is checking on them. Neither are adults if numbers are any indication.
‘But what is the big deal about washing hands?’ we find ourselves asking each other. However, things do get clearer in the light of diseases and even the outbreak of pandemics such as the COVID-19. Washing hands is an important step in maintaining personal and environmental hygiene, keeping diseases at bay, and also inculcating a sense of discipline.
How to Wash Hands Properly?
Washing your hands with soap and water is the most effective and easy way of washing your hands to get them clean of dirt, grime, germs, and everything that you don’t want to be on your hands. But are we doing it right? According to ‘The State of Handwashing in 2017’ report released by Global Handwashing Partnership, overall hand hygiene compliance is rarely at satisfactory levels around the world including settings such as schools and healthcare facilities. [1]
What could explain poor compliance are 2017 statistics by UNICEF which say that about three out of five people had basic handwashing facilities. To sum it up, awareness around hand hygiene, especially hand washing, remains bleak. Is it time to revisit the basics? Why not! [2]
Proper handwashing is done with soap and water and gets all surfaces of your hands clean. Here is a step-by-step guide to washing hands.
Wet your hands with running water.
Take a required amount of soap on the palm of your hand.
Rub your palms against each other.
Put your right palm on the back of your left hand and clean between your left-hand fingers. Repeat the same for the right hand.
Intertwine fingers palm-to-palm and repeat a similar motion.
Next, hook the fingertips of each hand onto the finger bases of the other. This cleans the fingertips as well as the bases.
Wrap the fingers of one hand around the thumb of the other and clean in a rotational motion. Repeat for the other hand.
Lastly, rub the center of your palms with the fingertips in circular motions for both hands.
Rinse the soap off with water.
During each of the cleansing motions, count to ten. If you are in a public restroom or washbasin/sink, ensure your hands don’t directly touch the tap water. Close the tap using the tissue you have used to wipe your hands or direct the tap with your elbow.
How Often Should I Wash Hands?
It is ideal to wash your hands with soap and water before and after every task. In cases where that seems difficult, ensure you don’t skip the process in the following circumstances:
After using the washroom (in public as well as at home)
Before and after eating food
Before and after cooking food
When you come back home
After touching your pets or any animals
After being with a person who is sick, especially someone with communicable diseases
After sneezing or coughing
After handling the trash
Also, practice necessary hygiene while cooking. Wash hands between dealing with different categories of food such as dairy and meat, or spices and seafood. Wipe hands clean after washing them. Another thing you might want to consider is keeping your nails short and clean. Longer nails can harbor an unnecessary amount of dirt and germs. Keep them clean and short.
Using Hand Sanitizers
A hand sanitizer is a viable option to consider when you find yourself outside without access to soap and water. One should prepare beforehand for situations like these and carry a hand sanitizer with them.
The CDC recommends using an alcohol-based sanitizer that contains at least 60% alcohol. However, sanitizers cannot completely replace washing hands. They do not work against all germs, heavy or harmful chemicals, and are not always useful to get rid of grease or dirt. So use them as an option during emergencies. [3]
Moreover, it is important to be careful around sanitizers, especially with children. Ingesting sanitizers could cause poisoning. Also, ensure you rub your hands for 20 seconds and let the sanitizer dry completely.
To sum it up, washing hands may sound like a small thing, but it is a line you draw between your good health and the threat it faces. Moreover, with such hygiene practices, you are also protecting your loved ones and those around you.


organicfacts--2020-04-03--At-Home Back Workout: Top 5 Easy Exercises

The back muscles are one of the major muscle groups of the body , and it is important to keep them strong to avoid back pain and to maintain a good posture .
While weight-lifting and cardio exercises naturally strengthen the back , it may be not an option for people who have a busy schedule .
If you are at home and are looking for simple exercises for your back , we have an easy at-home back workout lined up for you .
You can perform all these exercises without any additional equipment , using your body weight .
@ @ @ @ @ @ @ it .
The top exercises for an at-home back workout include kneeling extensions , the cobra pose , Superman , Aquaman , and bridges .
If you are uncomfortable doing it directly on the floor , you can use a blanket or a yoga mat .
We suggest you first try one set of each to get the correct form and technique .
You can then increase the number of sets , depending on your comfort level .
You should not be under any pain or tension while performing these exercises .
These @ @ @ @ @ @ @ as they work on several muscles at once .
Let ’ s look at the exercises in detail .
Kneeling extensions is one of the best and simplest ways to gently stretch all your back muscles , as well as your arm and leg muscles .
How to do a kneeling extension ?
• Get on all fours and keep your body relaxed .
• Place your hands -width apart directly under your shoulders .
Your elbows should be bent slightly .
• Place your knees under your hips , so that your @ @ @ @ @ @ @ • Extend your right arm forward while simultaneously raising your left leg backward .
• Maintain the straight line of the back while raising the limbs .
• Hold for three seconds and then lower back to start .
• Repeat on the other side .
Modification : If you find that you are losing your balance or are in pain while doing this exercise , you can begin by first just raising your arms on opposite sides .
After a set of 3 , you can move on to raising your legs @ @ @ @ @ @ @ the name suggests , involves imitating the superhero as he flies !
This exercise helps isolate the core muscles and strengthens them .
How to do a Superman ?
• Lie on your and extend your arms forward , with your palms facing the ground .
• Raise your upper body and your legs to form a simple arc .
• Make sure your knees and chest are off the floor , and your head and neck are in a neutral position .
• Come back to the starting position .
The Aquaman @ @ @ @ @ @ @ technique .
If you find the Aquaman difficult , practice the Superman sets for a few weeks before attempting it .
How to do an Aquaman ?
• To start with , lie down on your stomach and extend your arms forward , palms facing down .
• Lift the right arm and the left leg at the same time , while keeping your head and neck neutral .
• Your knees and chest should be off the floor .
• Immediately , raise your left arm and right leg off the floor @ @ @ @ @ @ @ .
The movements are similar to swimming in water .
• You can start with a set for 30 seconds and pause before beginning the next set .
Research published in the Journal of Physical Therapy Sciences shows that the bridge exercise can significantly increase the strength of the rectus abdominis muscle .
The rectus abdominis muscles , commonly known as “ abs ” , play an important role in maintaining the right posture and helping in the flexion of the lower back .
How to do a bridge ?
• Bend your @ @ @ @ @ @ @ a straight line with your knees .
• Extend your arms at your sides , your palms facing down .
• Raise your hips upwards as much as you comfortably can .
• Hold for 10 seconds and then slowly , come back to starting position .
The cobra pose is a Yoga asana , which helps strengthen the back and the chest muscles .
According to anecdotal evidence , the cobra pose is an excellent mood enhancer and may help alleviate mental stress .
How to do the cobra pose ?
• @ @ @ @ @ @ @ floor .
• Lift your upper body , while tightening your stomach muscles , with your eyes facing upwards .
• Avoid arching your back and straining your neck .
• Hold for 3 seconds and come back to the starting position .
Word of Caution : Before starting the at-home back workout exercises , it is best to talk to your doctor , especially if you have a health condition or if you are pregnant .
People with back pain should seek advice from their physician before attempting these exercises .
If @ @ @ @ @ @ @ stop immediately and check with your doctor before resuming the schedule .

by Raksha Hegde last updated -
The back muscles are one of the major muscle groups of the body, and it is important to keep them strong to avoid back pain and to maintain a good posture. While weight-lifting and cardio exercises naturally strengthen the back, it may be not an option for people who have a busy schedule. If you are at home and are looking for simple exercises for your back, we have an easy at-home back workout lined up for you. You can perform all these exercises without any additional equipment, using your body weight. So let’s get straight to it.
At-Home Back Workout
The top exercises for an at-home back workout include kneeling extensions, the cobra pose, Superman, Aquaman, and bridges. If you are uncomfortable doing it directly on the floor, you can use a blanket or a yoga mat. We suggest you first try one set of each to get the correct form and technique. You can then increase the number of sets, depending on your comfort level. You should not be under any pain or tension while performing these exercises. These exercises are simple, yet effective, as they work on several muscles at once. Let’s look at the exercises in detail.
Kneeling Extension
Kneeling extensions is one of the best and simplest ways to gently stretch all your back muscles, as well as your arm and leg muscles.
How to do a kneeling extension?
Get on all fours and keep your body relaxed.
Place your hands shoulder-width apart directly under your shoulders. Your elbows should be bent slightly.
Place your knees under your hips, so that your body is parallel to the floor.
Extend your right arm forward while simultaneously raising your left leg backward.
Maintain the straight line of the back while raising the limbs.
Hold for three seconds and then lower back to start.
Repeat on the other side.
Modification: If you find that you are losing your balance or are in pain while doing this exercise, you can begin by first just raising your arms on opposite sides. After a set of 3, you can move on to raising your legs on opposite sides.
Superman
Superman, as the name suggests, involves imitating the superhero as he flies! This exercise helps isolate the core muscles and strengthens them.
How to do a Superman?
Lie on your stomach and extend your arms forward, with your palms facing the ground.
Raise your upper body and your legs to form a simple arc.
Make sure your knees and chest are off the floor, and your head and neck are in a neutral position.
Come back to the starting position.
Aquaman Back Workout
The Aquaman is a variation of the Superman exercise technique. If you find the Aquaman difficult, practice the Superman sets for a few weeks before attempting it.
How to do an Aquaman?
To start with, lie down on your stomach and extend your arms forward, palms facing down.
Lift the right arm and the left leg at the same time, while keeping your head and neck neutral.
Your knees and chest should be off the floor.
Immediately, raise your left arm and right leg off the floor.
Continue at a fast pace. The movements are similar to swimming in water.
You can start with a set for 30 seconds and pause before beginning the next set.
Bridge
Research published in the Journal of Physical Therapy Sciences shows that the bridge exercise can significantly increase the strength of the rectus abdominis muscle. The rectus abdominis muscles, commonly known as “abs”, play an important role in maintaining the right posture and helping in the flexion of the lower back. [1] [2] [3]
How to do a bridge?
Lie on your back.
Bend your knees so that your heels are in a straight line with your knees.
Extend your arms at your sides, your palms facing down.
Raise your hips upwards as much as you comfortably can.
Hold for 10 seconds and then slowly, come back to starting position.
Cobra Pose
The cobra pose is a Yoga asana, which helps strengthen the back and the chest muscles. According to anecdotal evidence, the cobra pose is an excellent mood enhancer and may help alleviate mental stress.
How to do the cobra pose?
Lie down with your belly on the floor.
Place your palms at shoulder level.
Lift your upper body, while tightening your stomach muscles, with your eyes facing upwards.
Avoid arching your back and straining your neck.
Hold for 3 seconds and come back to the starting position.
Word of Caution: Before starting the at-home back workout exercises, it is best to talk to your doctor, especially if you have a health condition or if you are pregnant. People with back pain should seek advice from their physician before attempting these exercises. If you feel pain during the exercises, stop immediately and check with your doctor before resuming the schedule.