文章-疫情期间保持健康与安全 Staying Safe & Healthy During COVID

疫情期间保持健康与安全

距离上海疫情的突发，再次扰乱人们的生活，仅仅过去一周。上周五孩子们勇敢的接受了新冠病毒核酸检测，在社区卫生工作人员最新数据更新中，所有教职工和孩子们的核酸检测报告均为阴性 (-)。

Barely a week has passed since the local flareups in Shanghai have once again disrupted over lives. However, there is a silver lining for our brave students who were tested last Friday – in the latest update from the local neighbourhood community health committee all faculty staff, employees and most importantly students tested negative (-) for coronavirus. 

根据市教委最新疫情防控有关部署，为确保广大师生安全和健康，经研究决定，幼儿园停止幼儿入园，标志着孩子们的居家学习和锻炼的开始。

Since then, for protection measures the Shanghai education bureau has temporarily suspended schools from opening across the city, marking the start of home studies and exercises.

我们概述了一些有效的安全措施。任何安全措施都不是 100% 有效的，但是这些措施，它将提供保护作用。

We’ve outlined some measures which can help. No safety measure is 100% effective, however with a combination of these steps, it will offer a decent amount of protection. 

事实证明，接种疫苗可以预防重症、住院和死亡。安全有效，建议三岁及以上儿童和所有成人接种。建议所有成人都接种加强针，符合条件的儿童和成人都应尽快接种 COVID-19 疫苗。

The COVID-19 inoculations are proven to prevent seriousness illness, hospitalization and death. They are safe and effective and are recommended for children aged three and all adults. Booster shots are recommended for all adults and those who are eligible should get the COVID-19 vaccine at their soonest convenience.

建议 2 岁以上的儿童和所有成人在校外、乘坐公共交通工具和在封闭的商业建筑里都戴口罩。口罩应贴合面部并盖住鼻子和嘴巴。

It is recommended that children from 2 years old can wear face masks and all adults, outside school, on public transport and enclosed commercial buildings. The mask should fit snugly and cover the nose and mouth. 

孩子们在校内外都应尽量与他人保持至少一米的距离。对于某些人，例如工作人员或在某些环境中，保持 2 米的距离更安全。

Children should try to stay at least one metre from others when in school and outside. For some people such as staff or in certain settings, staying 2 metres apart is safer. 

经常用肥皂和水或洗手液，认真洗手是最好的做法。

Washing hands well and often with soap and water or using hand sanitizer is always best practice.  

对于感到不适的儿童或成人，应在家好好休息。但是，如果您出现任何COVID症状的迹象，您应该前往就近的指定核酸检测中心进行检测。新冠肺炎的症状包括全身不适、体温升高、咳嗽等。对于那些与感染者有过接触的人，疾控中心将与当地居委会联系，确定那些与感染者有过密切接触的人，并采取相应的隔离措施。

For children or adults who feel sick or display any signs of illness, you should remain at home and get better. If you display any symptoms related to COVID however, you should proceed to take a take at your nearest designated testing centre. COVID symptoms include general malaise, elevated temperature, cough etc. For those who have come into contact with an infected person, the health bureau will work with the local authorities to identify those who were in close contact and isolate you accordingly.

很难避免所有风险，但是家庭可以通过以下方式保持警惕和健康：

It’s hard to avoid all risks, however families can remain vigilant and keep healthy by:

-在家做饭而不是在外用餐 Making meals at home instead of eating out

-如果外出就餐，选择外卖或在户外用餐 If dining out, opt for takeaway or eating outside

-在家看电影而不是去电影院 Watch movies at home instead of going to the cinemas

-外出购物尽量安排已经接种疫苗的家庭成员，并且佩戴口罩 Send vaccinated and masked family members to do the shopping

-尽可能不要让孩子接触未接种疫苗的人群 Limit your child’s exposure to unvaccinated people or crowds as much as possible

-在家锻炼 Exercise at home

孩子们在家锻炼应该很有趣。不要把它看成是一种锻炼，把它看成是一种运动游戏。

Exercise for students at home should be fun. Instead of a workout, think of it as exercise play.

用这些简单的练习将双脚抬离地面。跳跃锻炼肌肉力量、心血管健康和耐力。谁不喜欢和朋友、兄弟姐妹甚至是成人比试谁跳得最高呢?

Raise those feet off the floor with these easy exercises. Jumps build muscle strength, cardiovascular fitness, and endurance. And who doesn't love competing against a friend, sibling, or even an adult to see who can jump the highest?

孩子们可以尝试的有趣的跳跃游戏包括:

Fun jumps for kids to try include:

双脚交叉跳:笔直地跳起来，然后一只脚交叉在另一只脚的前面;下一跳，换脚继续。

Criss-cross feet: Jump straight up, then cross one foot in front of the other; on next jump, switch feet and continue.

障碍跳跃:从一边到另一边或从前面到后面跳过一个假装的跨栏。

Hurdle hops: Jump side-to-side or front-to-back over a pretend hurdle.

开合跳:在跳的时候像海星一样伸展四肢;在第二次起跳时，手臂回到身体两侧，双腿在落地时回到中心。

Jumping jacks: Stretch arms and legs out to the side like a starfish while jumping; on the second jump, return arms to sides and legs to centre on the landing.

单脚跳：单膝抬起，用站立的腿跳跃；（这也非常考验平衡力）

One-foot hops: Lift one knee and jump on the standing leg; alternate. (This is a great balance challenge, too.)

提膝跳：跳跃时弯曲膝盖并抬高脚后跟。

Tuck jumps: Bend knees and lift heels high while jumping.

在室内或室外玩球类游戏对孩子们来说是很好的锻炼。包括有氧运动、平衡和协调练习。（另外，孩子们通常会倾向于任何涉及球的活动。）

Playing ball games indoors or outside can be great exercise for kids. Some of the benefits include aerobic exercise, balance, and coordination practice. (Plus, kids usually gravitate toward any activity that involves a ball.)

一些不需要很大空间的室内球类运动包括：

Some examples of indoor ball games that don’t require a lot of space include:

将球扔进洗衣篮 Tossing balls into laundry baskets

用家用物品向目标击球 Hitting balls at a target with a household object

用塑料搅拌碗接球 Catching balls with a plastic mixing bowl

对着墙踢球 Throwing, rolling, or kicking a ball against the wall

其他包括运球、传球和在搭档之间来回滚动球。Other ideas include dribbling, passing, and rolling a ball back and forth between partners.

家长应为孩子找到一个安全的地方，让他们玩球（即没有离易碎物品地方）。

Parents should always find a safe location for their child to play with a ball inside (i.e., some place with ample distance from breakable items).

在室内玩球时，最好使用柔软的球，如软软的瑜伽球、泡沫球，甚至豆袋，以确保比赛安全和无伤害。如果您的孩子正在使用一个小的或硬的球，或者您的孩子还在练习他们的协调能力，正确的防护装备是需要注意的。

When playing inside, it's ideal to use a soft ball, like a squishy yoga ball, a foam ball, or even bean bags, to keep games safe and injury-free. Properly fitting protective gear is a good idea if you're using a small or hard ball, or if your child is still working on their coordination.

跳绳可以是一种有趣的有氧运动，也可以挑战平衡和协调等技能。

Skipping can be a fun form of aerobic activity that can also challenge skills such as balance and coordination.

可以尝试的跳绳游戏包括：

Some skipping games to try include:

跳房子：用粉笔（外面）或胶带（里面）搭建一个跳房子板（一个有编号的正方形网格）。玩法有很多种，但孩子们基本上都会把一个小物件（比如豆包）扔到其中一个方块上。然后，他们尝试跳跃或跳过这个方块。

Hopscotch: Set up a hopscotch board (a grid of numbered squares) using either chalk (outside) or masking tape (inside). There are tons of ways to play, but with all of them a player essentially throw a small object (like a beanbag) onto one of the squares. They then try to hop, skip, or jump their way through the course without landing in that square.

障碍课程:设置一个简单的障碍课程，设置一些容易接触到的物品，比如椅子和罐子。然后，设置一个计时器，让你的孩子以打破他们的个人记录为目标。

Obstacle course: Set up a simple obstacle course with accessible items, such as a chair to skip around and a pot to skip over. Then, set a timer and have your kids aim to beat their personal records.

捉迷藏：但让每个人都跳而不是跑或走去追赶对手。你可以通过单脚跳、四肢跳或其他移动方式来增加变化。

Skipping tag: Play tag, but have everyone skip instead of running or walking to catch their opponent. You can add variation by switching to hopping on one foot, all fours, or some other way of moving.

可以尝试一些跳的游戏包括:

Some skipping games to try include:

剪刀跳:用一只脚向前着地，然后在下一次跳跃时换脚。

Scissor jumps: Land with one foot forward, then on the next jump switch feet.

交叉跳:双脚像X一样交叉着地，然后分开，再交叉。

Cross jumps: Land with feet crossed like an X, then apart, then crossed again.

小鸭跳:脚跟分开着地，脚趾和膝盖向内;然后在下一次跳的时候，把脚跟放在一起，脚趾和膝盖指向外。

Duckie: Land with heels apart, toes and knees pointed in; then on next jump, put heels together and toes and knees pointed out.

摇摆跳:单脚着地，另一条腿向外侧摆动，然后开始下一跳。

Swing: Land on one foot and swing the opposite leg out to the side, then switch on next jump.

蟹行是一项有趣的活动，它可以帮助孩子们锻炼他们的核心力量和手臂力量。

Crab walk is a fun activity that also helps kids build their core and arm strength.

首先教您的孩子如何做这个动作（躯干和肚子向上，同时用手和脚在地上移动，双腿弯曲在膝盖上）。然后，为您的孩子设置有趣的挑战，让他们以这个姿势走动。

Start by teaching your kids how to perform this movement (torso and tummy up while moving using hands and feet on the ground with legs bent at the knees). Then, set up fun challenges for your kids to do moving in this pose.

有趣的挑战包括：

Some ideas include:

平衡动作：孩子们在他们的肚子上放置平衡物品（例如毛绒玩具或塑料杯），看看谁能在不掉落的情况下走得最远。或者，看看您的孩子在保持这个姿势时可以在肚子上平衡多少毛绒玩具。

Balancing act: Have kids balance items (such as a stuffed animal or a plastic cup) on their stomach and see who can go the furthest without dropping it. Alternatively, see how many stuffed animals your child can balance on their belly as they hold this pose.

障碍课程：为孩子们设置障碍课程，让他们在蟹行中导航。

Obstacle course: Set up an obstacle course for kids to navigate in crab crawl.

比赛：准备好，出发，蟹行到终点！

Race: Ready, set, crab crawl to the finish line!

熊爬是四肢着地，腹部朝向地板（与螃蟹爬行相反）。这种运动可以是一个很好的全身运动，挑战孩子们使用他们的四肢和核心。

The bear crawl is walking on all fours with your belly facing the floor (the opposite of the crab crawl). This movement can be a good whole-body exercise that challenges kids to use their limbs and core. 

首先，让孩子们练习这个动作，然后在更复杂的游戏中使用熊爬行，例如进行障碍训练或挑战他们跑到房子里的某个位置并返回。

First, simply have kids practice this movement, then work toward using the bear crawl in more complicated games, such as doing an obstacle course or challenging them to race to a certain location in the house and back.

小心一点的话，他们也可以在这个姿势中跳到对方的背上。

With care, they can also leap over each other's backs in this pose.

这些简单的练习可以增强腿部力量，为孩子们进行各种运动和健身活动打下良好的基础。

These simple exercises build leg strength, giving kids a good foundation for all kinds of sports and fitness activities.

尝试向前、向后和侧弓步，以及经典的深蹲。通过计算您的孩子每隔 30 秒可以做多少，同时保持正确的姿势，将其变成一个游戏。

Try forward, backward, and side lunges, as well as classic squats. Make it into a game by counting how many your child can do in 30-second intervals while keeping proper form.

膝盖应与脚保持一致，不要弯曲太远。

Knees should be kept in line with feet and not bent too far.

在地板上做一些基本的锻炼:仰卧起坐，俯卧撑和平板支撑。孩子们可以做传统的仰卧起坐、自行车仰卧起坐、仰卧起坐等等。经典仰卧起坐有很多不同的形式。。

Hit the floor for basic exercises that work the core: Sit-ups, push-ups, and planks. Kids can do traditional abdominal crunches, bicycle crunches, legs-up sit-ups, and more. There are so many variations on the classic sit-up.

孩子们也可以学习做基本的俯卧撑和平板支撑来加强他们的上半身和腹肌和背部的核心肌肉。在需要的时候，膝盖保持在地面上，以改变传统的俯卧撑。

Kids can also learn to do basic push-ups and planks to strengthen their upper bodies and core muscles in the abs and back. Modify traditional push-ups by keeping knees on the ground, as needed.

和深蹲、弓箭步等其他锻炼一样，把这些锻炼融入到游戏和其他锻炼活动中(比如跑步和赛跑)，让孩子们参与进来，并从中获得乐趣。

As with other exercises like squats and lunges, incorporate these into games and other exercise activities (like circuits and races) to keep kids engaged and having fun.

做瑜伽可以是孩子们锻炼的一种有趣而简单的方式。孩子们可以尝试一些简单有趣的姿势，包括树式、下犬式、上犬式、眼镜蛇式、儿童式和快乐宝贝。

Yoga poses can be a fun and simple way for kids to exercise. A few easy and fun poses for kids to try include Tree Pose, Downward-Facing Dog, Upward-Facing Dog, Cobra, Child's Pose, and Happy Baby.

完成后，进行一些简单的伸展运动，以保持肌肉强壮和健康。拉伸和舒展也可以帮助孩子在锻炼后进入更放松的状态，并有助于防止受伤。

When you're through, follow up with some simple stretches to keep muscles strong and healthy. A stretching sequence and cool-down can also help transition kids into a more relaxed state post-workout and help prevent injuries.

伸展运动包括侧伸、腿筋伸展、手指到脚趾、手臂圆圈、手臂到天空、小腿伸展和跑步伸展。

Stretches to try include side stretch, hamstring stretch, fingers-to-toes, arm circles, arms to the sky, calf stretch, and runner's stretch.

在线播放适合孩子的健身视频，让孩子们跟着一起动起来 

Stream kid-friendly workout videos online

跟随音乐跳舞

Dancing to music

单脚平衡站立

Balancing on one foot

跟随领队（轮流挑选动作）

Follow the leader (take turns picking movements)

把气球充满气，不要让它接触地面 

Fill up a balloon and don't let it touch the ground

最重要的是，各位家长让我们发挥创意！欢迎您将视频发送到您孩子的班级群。

Most importantly parents, let’s get creative! You’re welcome to send your videos to your designated class groups.