All the necessary precautions you need to take at a workplace

1. COVID-19
A GUIDE FOR EMPLOYEES TO
TAKE NECESSARY PRECAUTIONS
POST LOCKDOWN

2. WHAT IS CORONAVIRUS?
SYMPTOMS
Fever
Vomiting Loss of
taste
Shortness
of breath
Diarrhea
Coughing
(Dry cough)
Pneumonia
Respiratory Syndrome from
Wuhan, China (COVID-19).
Corona is a large group of
viruses, which can infect both
humans and animals with
cold related diseases. The
intensity of the infection
ranges from the common cold
to acute respiratory
syndrome.
Loss of
smell

3. HOW CORONAVIRUS
IS TRANSMITTED
Most people are being infected from other people.
It spreads the same way as colds and flu - through droplets
which are created when we talk, cough and sneeze.
People can get infected when these droplets enter the nose,
eyes or mouth.
Touching contaminated objects puts the droplets onto your
hands. If you touch your face the droplets can enter your nose/
eyes/mouth.

4. YES NO YES NO
These are COMMON SYMPTOMS,
which may vary from person to person.
Only a doctor can give you a diagnosis.
CORONAVIRUS, FLU,
COLD OR ALLERGIES?
YES NO
OTHER SYMPTOMS:
*Cough
*Fatigue
*Weakness
*Exhaustion
OTHER SYMPTOMS:
*Cough
*Fatigue
*Weakness
*Exhaustion
OTHER SYMPTOMS:
*Sneezing
*Runny Nose
OTHER SYMPTOMS:
*Sneezing
*Runny Nose
* Mild Chest Discomfort
Sources: CDC, NIH
Do you have a fever?
Are you
experiencing
shortness of
breath?
Do you
have itchy
eyes?
You MAY
have
coronavirus
You MAY
have the flu
You MAY
have
allergies
You MAY have
the common
cold

5. AFTER TRAVEL TO
AFFECTED ZONE POST LOCKDOWN
Monitor your health.
Seek medical attention if you develop symptoms, following the
local procedure for your location.
When travelling to medical care, consider wearing a mask, use
private transport and avoid contact with others as much as
possible.
Ensure you provide your travel history to the medical facility.

6. TRAVEL ADVICE
Travelers have high chances of transmission.
Many countries have now initiated lockdown to curb the
transmission as some people who were in contact with
travelers were infected by them leading to mass transmission.
For safety avoid non-essential travel and follow national
travel guidelines.
Although there is a lockdown it is possible that there may be
flare up of this disease even after the end of lockdown thus it is
important to take precautions even after lockdown period.

7. How to wash hands
APPLY WATER AND SOAP
1
PALM TO PALM
2
BETWEEN FINGERS
3
FOCUS ON THUMBS
4
DRY WITH PAPER TOWELS
6
RINSE YOUR HANDS
5
PREVENTION
Wash your hands frequently with soap and water.
Maintain good personal hygiene:
Use alcohol-based hand sanitizer when soap and water are
not readily available.
Wear a mask at all times in office and outside your home.
Cover your coughs and sneezes. Use a tissue or your upper
sleeve if you don’t have mask.
Immediately throw the tissue in a bin and wash your hands.
Anyone who has any symptoms even if only mild should stay
home and seek medical advice.

8. PREVENT EXPOSURE
Avoid touching your face (eyes, nose and mouth) – especially
if you have touched objects handled by many people (such
as handrails, door handles).
Do not share food, drinks and personal items.
Keep away from people who are sick – don’t let them cough or
sneeze on you.
Avoid activities which expose you to large groups of people.
Avoid shaking hands, kissing or hugging; instead wave, bow,
nod or use any other culturally appropriate gesture to greet
visitors maintaining a distance of at least one meter.
When in public areas, as much as possible, keep 1-2 meters
distance from other people.
Get the flu shot – this will reduce the risk of seasonal flu and
possible confusion with COVID-19 symptoms.

9. Social distancing can help slow the spread of
coronavirus and keep high-risk populations safe.
SOCIAL DISTANCING = LIMITING CLOSE CONTACT
REDUCE UNNECESSARY TRIPS
PRACTICE GOOD HYGIENE WHILE IN PUBLIC
FRESH AIR & EXERCISE = IMPORTANT!
P R A C T I C E
S O C I A L D I S T A N C I N G

10. IF YOU FEEL SICK
Do not travel or go to work.
Cover your coughs and sneezes - use a tissue or a mask if
available - and wash your hands with soap and water.
Seek medical attention - let the doctor know if you have
travelled recently, and if you were in contact with someone
who is sick.

11. COOPERATE WITH
WORKPLACE SCREENING
“Screening” may be done at entry points to detect sick
people. You may be asked where you have been, and
your temperature may be taken.
Health authorities may perform “contact tracing” -
identifying people who have been in contact with
someone with COVID-19.

12. Type of masks to be used
USE OF MASKS
You can wear a three ply surgical mask or a N95 mask depending
on the local transmission rate and associated risk. If no mask is
available then you can cover your face with a home made mask or
a scarf.
Wear a mask if:
- You are coughing or sneezing.
- You are caring for a sick person at home or in health-care setting.
- You are at a public place.
- you are at your workplace.
Masks alone don’t protect - they should be used along with other
hygiene measures like hand sanitation and social distancing.

13. HOW TO USE A MASK
Use a mask lf and only when:
a. You develop cough or fever.
b. You are visiting a health facility.
c. You are caring for an ill person and/or entering the
room of an infected person.
Use a Mask Correctly:
a. Unfold pleats, facing down, place over nose, mouth
and chin.
b. Fit nose piece over nose-bridge. Tie strings upper
string tied - top of head above ears lower string at the
back of the neck.
c. Leave no gaps on either side of the mask, adjust to
fit.
d. Do not pull the mask down or hang it from the neck.
e. Avoid touching the mask while in use.
Replace masks with a new clean, dry mask as soon as
they become damp/humid. Do not re-use single-use
masks.
Remove the mask:
a. By using appropriate technique (i.e. do not touch
the front but remove the lace from behind).
b. By first untying the string below and then the string
above and handle the mask using the upper strings.
Do not touch other surfaces of the mask while
removing.
Disposing of Mask
After removal or whenever you inadvertently touch a
used mask, clean hands by using an alcohol-based
hand rub or soap and water. Discard single-use
masks after each use and dispose of them
immediately upon removal by soaking in household
bleach solution and then throwing in a closed dustbin.
1.
2.
3.
4.
5.

14. WORK MANAGEMENT
Pick work form home
option if available.
Apply for flexible
working hours.
Avoid face to
face meetings.
Use innovative online
platforms for meetings.
Test online systems for
future requirements.

15. WORK FROM HOME TIPS
Maintain
Regular Hours.
Create a
Morning Routine.
Schedule
Breaks.
Don't Hesitate to Ask
for What You Need.
Look for Training
Opportunities.

16. HEALTH TIPS DURING
WORK FROM HOME
Your kitchen should be stocked with good food.
Balance work with personal life.
A calm home environment is a bliss for mental health.
Allocate a good amount of time for workouts.
Be on the move even while working from home.
Meditate , perform yoga for de-stressing.

17. TESTING FOR
CORONAVIRUS (COVID-19)
Here is the relevant information regarding the testing procedure for
Coronavirus which one has to undergo.
It is important to know that these tests are required only when there are
symptoms of infection or there has been close contact with people who have
travelled to endemic regions with high rate of infection.
The Indian government has made certain testing sites in each state where the
testing for confirmation of the infection takes place. These tests are conducted
in specialized certified labs designated by the government.
Who should get tested?
As per ICMR Guidelines published on April-9-2020 (Strategy for COVID-19
testing in India (Version 4, dated 09/04/2020):
1. All symptomatic individuals who have undertaken international travel in the
last 14 days.
2. All symptomatic contacts of laboratory confirmed cases.
3. All symptomatic health care workers.
4. All patients with Severe Acute Respiratory Illness (fever AND cough and/or
shortness of breath).
5. Asymptomatic direct and high-risk contacts of a confirmed case should be
tested once between day 5 and day 14 of coming in his/her contact.
6. All symptomatic ILI (fever, cough, sore throat, runny nose).
a) Within 7 days of illness – rRT-PCR.
b) After 7 days of illness – Antibody test (If negative, confirmed by rRT-PCR).

18. What should you do?
In case of suspicion of being infected one should wear a face mask preferably
N95 or a 3 ply surgical mask and go to the designated testing site. One should
try not to touch face or eyes and also avoid touching any surface.
What happens prior to testing?
• You will be asked to wait in a chamber.
• A qualified medical practitioner will attend you and inquire regarding your
symptoms.
• Your temperature will be recorded.
• Your travel history, contact history and family history will be taken.
What documents are to be presented for being tested for 2019-novel
Coronavirus (SARSCoV-2)?
You will need:
• Govt approved photo ID (Aadhaar Card, DL, Voter ID, Passport) to support the
current address and contact number of the suspected patient.
• Doctor's prescription with the test subscribed
What happens during testing?
A qualified medical professional will attend you and will bring kit for collecting
sample. One of the following samples may be acquired from you depending on
the local protocol:
• A Nasal/ Throat Swab: The health care provider will take a special
cotton swab and take sample from your nose or throat.
• A Nasal Aspirate: Small amount of saline solution will be injected in
the nose and then removed with gentle suction.
• A Tracheal Aspirate: A thin tube called a bronchoscope goes into
your lungs, where a sample is collected.
• A Sputum Test: Sputum is a type of mucus from lungs which is taken
by a cotton swab for testing.
• A blood Test: Blood sample from your veins is taken in a sterile vial
and sent for testing in lab.
By when can I get my report?
Within 24 – 48 working hours.
What is the cost of this Test?
The price of the test is INR 4500 if done at a prescribed Private Lab & Hospital
and the price of the test is Zero / Free if done at a prescribed Government Lab /
Hospital. Some private labs and hospital may levy additional charges for Home
Sample Collection.
What happens next?
Depending on the severity of symptoms and your history you might be taken to
an isolation ward where you might be kept under observation until the results
come or you might be asked to go home and observe self-isolation till
the results come.

19. What if the test comes positive?
Do not worry. In case the tests come out positive you will be taken to an isolation
ward and will be provided with the supportive care and medicines. It is
important to remember that most cases of coronavirus infection have
recovered without any health issues.
If you think that you require testing you should contact government helpline
number for coronavirus:
Even if your test results come out negative you should take precautions like
social distancing, hand sanitization and wearing mask.
+91-11-23978046
The helpline email id for coronavirus: ncov2019@gmail.com
If you want to know the testing sites for various states in India visit:
https://icmr.nic.in/sites/default/files/upload_documents/Testing_sites_for_C
OVID19.pdf

20. FOLLOW THESE DO'S AND DON'T'S
DO’S
Practice frequent hand washing. Wash hands with soap and
water or use alcohol-based hand rub. Wash hands even if
they are visibly clean.
See a doctor if you feel unwell (fever, difficulty in breathing
and cough) while visiting the doctor wear a mask/cloth to
cover your mouth and nose.
Cover your nose and mouth with handkerchief/ tissue while
sneezing and coughing.
If you have these signs/symptoms please call State helpline
number or Ministry of Health & Family Welfare's 24x7
helpline at 011-23978046
Throw used tissues into closed bins immediately after use.
Wash and prepare food carefully.
Exercise and proper sleep with boost the immune system.
Avoid participating in large gatherings.
Seek medical attention promptly if you are feeling unwell.

21. DON'T'S
Avoid close contact with anyone, if you're
experiencing cough and fever.
Do not touch your eyes, nose, and mouth.
Do not spit in public.
Avoid contact with live animals, poultry & birds.
Avoid consumption of raw and undercooked meat.
Avoid crowded places and around unwell people.

22. GUIDANCE FOR EMPLOYEES
Simple ways to prevent the spread of COVID-19 in your workplace.
The low-cost measures below will help prevent the spread of
infections in your workplace, such as colds, flu and stomach bugs,
and protect your customers, and fellow employees.
Employees should start doing these things now, even if COVID-19 has
not arrived in the communities where you operate. You can already
reduce working days lost due to illness and stop or slow the spread of
COVID-19 if it arrives at one of your workplaces.
Make sure your workplaces are clean and hygienic.
- Surfaces (e.g. desks and tables) and objects (e.g. telephones,
keyboards) need to be wiped with disinfectant regularly.
Regular and thorough hand-washing by employees,
contractors and customers should be followed.
Practice good respiratory hygiene in the workplace.
- Ensure that face masks are worn at your workplaces, for those
who develop a runny nose or cough at work.
Remember even a mild cough or low grade fever (37.3 C or
more) can be a sign of COVID-19, also remember that it is
important to stay at home if you have these symptoms.
- Keep communicating with you HR or Medical Supervisor even
if you have mild symptoms using channels commonly used
in your organization or business.
Employees should consult national travel advice before going
to work.

23. HOW TO MANAGE COVID-19 RISK
Key considerations to prevent or reduce covid-19 risks.
Check the advice from the authorities in the community if you
plan to hold the meeting or event. Follow their advice.
Adhere to the preparedness plan to prevent infection at your
workplace.
- Conduct online meetings or teleconfrence instead of face to
face meeting.
- Communicate in advance with public health supervisors and
health care authorities in your organization.
Open windows and doors whenever possible.
If anyone starts to feel unwell, follow your preparedness plan or
call your hotline.
Retain the names and contact details of all staff and client
daily for at least one month.

24. Before traveling to work
Make sure you have the latest information on areas where
covid-19 is spreading.
Assess the benefits and risks related to upcoming travel plans.
Avoid travel if you at higher risk of serious illness (e.g. diabetes,
heart and lung disease) to areas where covid-19 is spreading.
All employees should wear masks during travel and utilize
disposable gloves .
Prior to leaving home employees should wear protective
clothing like jackets to prevent surface contact.
You should avoid travel by public transport, shared veihicles.
Disposable masks should be used only once and discarded at
the end of each working day in a designated container.

25. WHILE AT WORK PLACE
You should strictly adhere to hygiene and sanitization rules.
You should wear mask and disposable gloves during entire
work day.
Avoid huddle meetings or group meetings done without social
distancing.
If it is necessary for 2 people to communicate face to face then
there should be a distance of atleast 6-8 feet.
Direct client /co-worker contact should be limited as much as
possible.
Before starting work employees should clean their work desk
and equipment with alcohol swab / sanitizer.
Make sure that your workplace is sanitized/deep cleaned at the
end of each working day as per government protocol.

26. WHEN GOING BACK TO HOME
BEFORE ENTERING HOME
You should avoid stopping, meeting up, discussing on one to
one base after work .
All should continue to wear mask and wear fresh pair of
disposable gloves prior to leaving office, used gloves to be
discarded in designated space only.
You should strongly avoid sharing vehicles.
If you travel by public transport like bus or train then travel only
if their is no congestion and wear mask and gloves.
Remove the gloves and mask and dispose in designated place.
Remove the shoes.
Sanitize the hands using hand sanitizer.

27. Go straight to the shower without touching anything or anyone.
Remove clothes and submerge in water with disinfectant like
dettol.
Take shower with regular soap.
Wear fresh clothes .
AFTER ENTERING HOME

28. GENERAL POINTERS
Mask, gloves and hand sanitation along with social distancing
measures are absolutely critical to individual and
organizational safety.
Along with sanitation measures by the organization it is
important for employees to sanitize their personal workspace.
If someone is not feeling well then one should not go to work
this is critical for organizational, individual safety and long
term operational functionality.
All local laws should be obeyed.
Even after the lockdown is over these general measures
should be followed till established treatment comes to fore .
You should get yourself tested and treated if the authorities
suggest.
Truworth provides testing facility with lab partners approved
by government of India.

29. PRECAUTIONS
WHILE HANDLING GROCERIES

30. HOW TO RECEIVE PACKAGES SAFELY

31. TIPS FOR DIET AFTER LOCKDOWN
Truworth offers diet consultation with expert and experienced
nutritionists for managing your dietary requirements.

32. TIPS FOR EXERCISE AFTER LOCKDOWN
Truworth provides consultation with fitness experts to manage
your daily exercise requirements
WEEKLY WORKOUT PLAN
Rounds - 3 Rounds - 3
20 Jumping
jacks
15 Squats
10 Push ups
15 Crunches
15 Toe touches
15 Butt kicks
30 Calf raises
10 Triceps dips
30 sec Plank
15 Superman
20 High knees
15 Knee push
ups
15 Lunges
10 Plank to
shoulder taps
15 Leg raises
10 Inchworms
15 Incline
Push ups
30 Skipping
15 Hip Raises
30 sec Plank
15 Standing
Cross crunches
30 Wall sits
30 sec side
plank
10 Sit ups
15 Bicycle
Crunches
Rounds - 3
Rounds - 3
Rounds - 3
Rounds - 3
Day 7 – Rest
DAY
3
DAY
1
DAY
5
DAY
2
DAY
4
DAY
6
20 Mountain
climbers
10 Burpees
30 toe taps
15 Lateral
lunges
15 Russian
twists

33. http://www.niced.org.in/
https://www.icmr.nic.in/
https://www.wbhealth.gov.in/pages/corona/guideline
https://www.who.int/
https://wbidbghospital.com/
https://www.cdc.gov/
https://www.mohfw.gov.in/
Guidelines for quarantine facilities COVID 19, National Centre for
Disease Control, Delhi, India
https://en.wikipedia.org/wiki/Health
The Common Missed Handwashing Instances and Areas after 15
Years of Hand-Hygiene Education, J. S. W. Wong and J. K. F. Lee
https://en.wikipedia.org/wiki/Social_distancing
https://in.mashable.com/culture/11933/14-ways-to-greet-someone
-without-physical-contact
Coping with stress during the 2019-nCoV outbreak, World Health
Organization
https://bmcpsychology.biomedcentral.com/articles/
10.1186/s40359-019-0360-6
https://www.cdc.gov/features/adultimmunizations/index.html
https://healthcareinamerica.us/for-a-stronger-immunity-
natural-ways-to-boost-the-immune-system-d7aba9ae599b
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REFERENCES

34. Thank you
Truworth Health Technologies Private Ltd.
Mumbai | Bangalore | Delhi NCR | Jaipur | California
www.truworthwellness.com
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