New coronavirus: Recommendations for everyday life

We have to stop the further spread of the new coronavirus. That's why we should generally still stay at home. But this has a huge impact on our daily lives. How can we best deal with these extraordinary challenges? Find out here how you can look after your health and where you can get help if you need it.

Stay active – good for body and soul

Even though we already stay at home most of the time, regular physical activity does us good. It strengthens the body, improves our mood, reduces stress and anxiety, and boosts the immune system.

Tips for adults

Stay physically active even at home

Use the space available to you at home, for example the balcony or the garden. Push the furniture to one side to make space for fitness exercises. Work in the garden, set up your balcony, or use the time to do some spring-cleaning.

Don’t sit for a long time without breaks

Even if you’re at home or working in your home office, get up regularly. If you’re working at home, give your day some structure. Gymnastic or stretching exercises are a good option.

Some ideas

  • Be creative and make use of whatever’s available. Do strength exercises such as knee bends, press-ups, core muscle training or other exercises. You can use things like water bottles, full rucksacks and heavy books instead of weights and dumbbells.
  • Do coordination and stretching exercises.
  • Use the fitness and training videos available online. Share the best ones with your friends.
  • Try out training apps from the app store.
  • Dance to your favourite music, also with your partner and kids.
  • If your joints are up to it, using a skipping rope exercises your whole body and gets your metabolism going.
  • If you have a home trainer or cross trainer you haven’t used for a long time, get on and get going!

Online offerings

Tips for children and young people

Stay active with kids, indoors and – if you can – on the balcony or in the garden

Use the space available to you at home. Do you have a garden? Then why not try playing badminton or table tennis. Or maybe juggling – that’s something you can also do indoors. Push the furniture to one side to make space. Set up a corner with cushions and mattresses to jump around on, or set up an obstacle course. You also can train your endurance, strength, balance and agility at home.

Online offerings

Tips for the over-65s and those with an underlying medical condition

If you’re over 65 or have an underlying medical condition, you are considered to be at high risk. Now is the time to stay at home, even if you feel fit and healthy.

Nevertheless, exercise is important for your health. Try to do some strengthening exercises indoors – or if you can on the balcony or in the garden. Whatever you do, follow your doctor’s recommendations and look for tips and advice from the various health leagues.

Stay active at home and be sure to move around at regular intervals

Do whatever you’re able to do to stay active at home as well, and if you’re doing something sitting down, get up regularly. Take the stairs instead of the lift. Do exercises for your balance, strength and mental fitness. Open the windows from time to time and enjoy the sunshine and fresh air. Work in the garden, set up your balcony, or use the time to spring clean your apartment.

Some ideas

  • Be creative and make use of whatever’s available. Do strength exercises such as knee bends, press-ups, core muscle training or other exercises. You can use things like water bottles, full rucksacks and heavy books instead of weights and dumbbells.
  • Do coordination and stretching exercises.
  • Use the fitness and training videos available online. Share the best ones with your friends.
  • Dance to your favourite music, also with your partner and kids.
  • If you have a home trainer or cross trainer you haven’t used for a long time, get on and get going!

Online offerings

Further information on the national activity recommendations for children, young people, adults and older people can be found at hepa.ch.

Doing sport with the necessary precautionary measures

It will has been possible to start training again in both individual and team sports from since 11 May, although the following restrictions apply:

  • Only in small groups of no more than people
  • No physical contact
  • Hygiene and social distancing rules must be observed

The measures needed to comply with these requirements vary depending on the type of sport. They are defined in the sets of precautionary measures on the Swiss Olympic website (in German or French).

Answers to questions about sport can be found on the FAQ page.

Stress, anxiety, loneliness – where to get help

Within the space of just a few weeks, the new coronavirus has significantly altered our day-to-day lives. Suddenly we are no longer able to do all the things we usually do and we have to learn to deal with the new situation. All that can create uncertainty.

We miss friends and family. It shows just how important direct contact is and that social media is not a genuine substitute.
Perhaps you have worries or feel lonely?

You can find tips and points of contact on www.dureschnufe.ch covering the following topics:

  • Family
  • Working from home
  • Financial worries
  • Media overload
  • Problems at home
  • Feelings of isolation and loneliness
  • Addiction

If you have worries and concerns, there are specialist counsellors at hand:

  • Die Dargebotene Hand: Call 143
  • Pro Juventute emergency no. for children: Call 147
  • Pro Juventute parental counselling: Call 058 261 61 61

Do you feel threatened in your own home?

Many people are spending far more time together at home than usual. That can lead to arguments and threatening situations between couples or in families. You are not alone; you can find help and advice here:

  • You will find phone numbers and email addresses for anonymous advice and protection throughout Switzerland at Victim Support Switzerland.
  • In an emergency, call the police on 117

Offering and accepting help

Do you have to stay at home but need groceries or medication? Or are you looking for a way to help others? Consider those in the local vicinity:

  • Is there a friend or neighbour you can ask for help?
  • Is there anyone in your neighbourhood who could use your help?

Other possibilities:

  • Contact your local authority
  • ‘Five up’: Available as an app on Google Play, in the App Store, or simply visit www.fiveup.org.
  • www.hilf-jetzt.ch Find or set up self-help groups (in German or French)

Smoking, drinking, online gaming and other addictions

Stress, anxiety, loneliness, boredom and money worries can be a huge burden. There can be a temptation to turn to alcohol, cigarettes or gambling to relax or forget about your worries for a while. Would you like to take advantage of the current situation to change your habits by quitting smoking or drinking less?

Alcohol, online gaming and other addictions

It’s possible to buy alcohol cheaply at almost any time of day. And at home you have access to online gambling and video gaming sites around the clock. It can be difficult to exercise self-restraint.

But advice is available from the following organisations:

  • Online and anonymous counselling on all matters of addiction (in German): www.safezone.ch
  • Detailed information on addictive substances and behavioural addictions (in German): www.suchtschweiz.ch
  • Support for parents regarding addictive substances and behavioural addictions (in German): www.feel-ok.ch
  • Tips for parents on online media consumption by children of all ages (in German): www.projuventute.ch
  • Information and advice on online gaming and gambling: www.sos-spielsucht.ch/en or 24h helpline 0800 040 080

Specific support for smokers

Many smokers can be tempted to reach for a cigarette if they’re stressed. But that can increase their risk of becoming seriously ill if they contract the new coronavirus.

The following sources of help are available:

FAQ: 'Does smoking increase the risk of developing a serious case of COVID-19 and of dying from the disease?'

Further information

Contact information and links

New coronavirus: Infoline phone numbers, links to federal and cantonal authorities, and other useful websites

Frequently Asked Questions (FAQs)

Infection, tests, pregnancy, symptoms, treatment, protection, masks, funerals, easing of measures, SwissCovid app, children, school, sport, travel

Protect yourself and others

Rules on hygiene and social distancing: keep your distance, wash your hands, cough/sneeze into a paper tissue/the crook of your arm, stay at home if you experience symptoms, recommendations on wearing masks and working from home

Last modification 03.06.2020

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Contact

Due to the extraordinary situation we are unable to respond in writing to enquiries.

Please refer instead to our webpages, which are continuously updated.

Under Contacts and links you will find contact information for the FOPH, other federal agencies and the cantons.

Print contact

https://www.bag.admin.ch/content/bag/en/home/krankheiten/ausbrueche-epidemien-pandemien/aktuelle-ausbrueche-epidemien/novel-cov/empfehlungen-fuer-den-alltag.html