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Lockdown 4.0 Guidelines: Complete List Of Prohibited And Permitted Activities Across The Country

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5 years ago

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Lockdown 4.0 Guidelines: Complete List Of Prohibited And Permitted Activities Across The Country

With the Center extending a nationwide lockdown for two more weeks till May 31 to halt the spread of Covid-19, the Ministry of Home Affairs (MHA) said the new guidelines have significantly relaxed the restrictions and the state decides various areas Will, the idea parameters shared by the Ministry of Health.

List of activities that will be prohibited during lockdown 4:

  • All domestic and international air travel of passengers, except with the permission of domestic medical services, domestic air ambulance, and MHA for security purposes or purposes.
  • Metro Rail services, schools, colleges, educational / training/coaching institutes, etc. will be closed. Online/distance learning will be allowed and encouraged.
  • Hotels, restaurants, and other hospitality services for stranded persons including housing health/police/government officials/health workers/tourists for running quarantine facilities and canteens at bus depots, railway stations, and airports. The restaurant will be allowed to operate the kitchen for home delivery of food items.
  • All cinema halls, shopping malls, gymnasiums, swimming pools, amusement parks, theaters, bars and auditoriums, assembly halls, and similar places. Sports complexes and stadiums will be allowed to open; however, viewers will not be allowed.
  • All social / political / sports / entertainment / educational / cultural / religious functions / other gatherings and large congregations.
    All religious places/places of worship will be closed to the public. The religious congregation is completely banned.

List of permitted activities with restrictions excluding restriction areas:

  • Inter-state movement of passenger vehicles and buses, including mutual consent of the state.
  • Inter-state movement of passenger vehicles and buses as decided by States and Union Territories.
  • Standard operating procedures for the movement of persons mentioned in Annex 1 will continue.

Containment, buffer, red, green and orange Zones:

  • Keeping in view the parameters shared by the Ministry of Health, the delimitation of Red, Green and Orange zones will be decided by the respective State and Union Territory Governments.
  • Within the red and orange zones, the zones and buffer zones will be demarcated by the district authorities keeping in view the guidelines of the Ministry of Health.
  • In the construction zone, only necessary activities will be allowed. Strict perimeter control will be in place to ensure that there is no movement of people in or outside these areas except in medical emergencies and to maintain supplies of essential goods and services. The guidelines of the Ministry of Health will be taken into consideration for the above purpose.
  • Intensive contact tracing, door-to-door monitoring, and other clinical interventions will take place in the interconnected areas as required.

Night Curfew:

The movement of persons will be completely restricted between 7 am and 7 pm, except for necessary activities. Local authorities shall issue orders and ensure compliance with appropriate provisions of the law such as prohibitory orders (curfews) under section 144 of the CrPC, throughout the area of ​​their jurisdiction.

Protection of vulnerable persons:

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  • Persons over 65 years of age, persons with co-morbidities, pregnant women and children under 10 years of age shall remain at home, except for essential and health purposes.
  • All other activities will be permitted, except those which are specifically prohibited.
  • However, in regulated areas, only necessary activities will be allowed.

Further. Depending on the assessment of the state / UT status, may prohibit certain other activities in different regions, or such restrictions may be deemed necessary.

Use of Aarogya Setu App:

  • The Aarogya setu app enables early identification of the potential risk of infection, and thus serves as a shield for individuals and the community.
  • For the purpose of ensuring safety in offices and workplaces, on the basis of best efforts, employers should ensure that the sanitary bridge is installed by all employees with compatible mobile phones.
  • District officials can advise individuals to install the Arogya Setu app on compatible mobile phones and regularly update their health status on the app. This will facilitate the timely provision of medical attention to those individuals who are at risk.

Special instructions to ensure movement of persons and goods in certain cases:

  • All States / UTs will allow inter-state and inter-state movement of medical professionals, nurses and paramedical staff, hygiene personnel, and ambulances without any restrictions.
  • All States / UTs will allow inter-state movement of all types of goods/goods including empty trucks.
  • No state/ut can stop the movement of any kind of goods/cargo for cross land-border trade under treaties with neighboring countries.

Penalty provisions:

*Any person violating these measures shall be liable to proceed in accordance with the provisions of sections 51 to 60 of the Disaster Management Act, 2005, in addition to the legal action under Section 188 of the IPC and other legal provisions that apply.

Also Read: Follow This Diet To Stay Healthy While Working From Home 

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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1 day ago

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November 21, 2024

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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