The coronavirus has changed our daily life for a year. We spend more time at home, but we still have the opportunity to cultivate social relationships, move and do activities. Below you will find tips on this and how to protect yourself and others in everyday life.
- Tips for spring
- Cultivate social relationships
- Movement, sport and nutrition
- Useful tips for teleworking
- Who to contact in case of worries and loneliness
Continue to comply with the protective measures
The best way to protect yourself and others from infection is: keep away, wear a mask and wash your hands regularly with soap or disinfect them . Further rules of hygiene and behavior can be found on the page So we protect ourselves .
If you feel sick or have some symptoms, you should definitely stay at home to avoid infecting someone as much as possible and get tested right away. On the Isolation and Quarantine page, you will find out how best to proceed in the event of symptoms and following a positive or negative test.
The requirements and applicable legal prohibitions throughout Switzerland are listed on page measures and ordinances . Stricter rules may apply in individual cantons. Find out about the respective canton.
Tips for spring
The rules and prohibitions are adjusted according to the epidemiological situation and relaxed where possible. With the current relaxation of the measures, you can once again indulge in more activities and hobbies.
However, the coronavirus is still there and the following important aspects must therefore be observed:
- always follow the rules of hygiene and behavior . Respecting them is important to ensure that the number of cases remains stable even during the easing phases;
- even vaccinated people must comply with all rules and prohibitions, such as the obligation of a mask, the limit of people for private meetings or the obligation of quarantine, since today it is not yet clear whether vaccination also prevents a transmission;
Exception: those who are fully vaccinated can forgo keeping at a distance and wearing a mask in private meetings with other fully vaccinated people . Fully vaccinated means that a person has received both doses of the vaccine and that at least 14 days have elapsed since the second dose.
- even if you comply with all the rules and prohibitions , there is a risk of contagion.
Individual risk / benefit assessment
Each of us starts from different conditions, which influence us in the choice of the risk we intend to run in the event of an activity or an encounter. For example, certain health conditions carry a higher risk of severe disease course. We must therefore remember that not everything that is allowed is suitable for everyone.
The following questions can help you weigh the risks and benefits before an activity or meeting:
- What risk do I run personally?
Ask yourself if you are at high risk of a serious course due to age or a pre-existing illness. The risk varies with age and health status. To find out if you are at high risk and are among the people at particular risk, see the People at particular risk page .
- What risks are I and the person I’m meeting willing to take?
Find out if you feel comfortable in certain situations. Also ask yourself whether other people’s behavior matches your risk assessment. Before a meeting, talk to other people about what is important to you. If you have difficulty evaluating, consult a doctor.
Also consider how often you are willing to take a risk. In principle, we recommend that you meet as few people as possible.
- What benefits do I get personally?
Evaluate the importance of an activity or meeting for your well-being.
- How can I minimize the risk to myself and / or the person I am meeting?
Define your personal protective measures that you want to follow to protect yourself and others, such as: wearing a face mask, regularly disinfecting your hands, meeting outdoors instead of indoors, or clearly defining and circumscribing the circle of people you are with. you have contact.
Advice on easing measures
The rules and prohibitions are gradually loosened and you can then go back to doing more activities. For hobbies and travels, follow these tips:
Meetings / parties with friends and / or family
- Prefer outdoor encounters.
- Take a picnic in the park.
Leisure and culture (e.g. shopping, visiting a museum or zoo)
- Keep in mind peak times and try to move around when there aren’t too many people around.
- Limit the time spent indoors.
- Wear a mask and always keep a disinfectant with you.
Travel (e.g. during spring break, public holidays)
- Find out in advance about the conditions and protection plans of travel agencies and hotels.
- Find out about the regulations for entering other countries and Switzerland.
For travel information, see the Travel page .
Cultivate social relationships
To curb the spread of the coronavirus, it is important to meet only a few people. However, that doesn’t mean you shouldn’t hang out with anyone anymore. For our well-being it is even essential to continue to cultivate social relationships and this is possible even if we do not meet many different people. As a starting point: think carefully about who you would like to see personally in the near future and limit your contacts as much as possible to this circle of important people. For more information, see the “This is how we protect ourselves” page, section Meeting fewer people .
You can also meet people who are particularly at risk, such as grandparents, but it is important that you evaluate the situation on a case-by-case basis and, if necessary, seek advice from a doctor. The best way to protect people at particular risk during a match is to keep a distance of at least 1.5 meters. Keeping your distance remains the best way to prevent contagion. If you can’t do this, wear a mask.
How and where can I meet family and friends?
- meet outdoors and not indoors;
- meet only a few households at the same time;
- always meet the same people;
- before the meeting, indicate how many people you met in the last 10 days and where you may have been infected.
Concrete ideas for meetings:
- take a walk together;
- meet in nature;
- take advantage of take-away food offers and eat outside if the weather permits;
- take the children to the woods or park instead of to the playground;
- on birthdays and other holidays, limit yourself to the number of people allowed and undertake an outdoor activity;
- if you meet indoors, eat at a large table to keep the distance of 1.5 meters.
Movement, sport and nutrition
Movement strengthens the body and immune system, improves mood and can reduce stress. This is why it does particularly well in the current situation.
In this period we tend to move less. For example due to teleworking, isolation / quarantine or the winter season. However, we can consciously integrate movement and sport into our daily life. Stay active even at home!
Some ideas to stay fit in the time of the coronavirus:
- go shopping, to work or to school by bicycle;
- get off the bus one stop earlier and walk;
- use the stairs instead of the elevator or escalators;
- take online training courses;
- if you work from home: interrupt long periods in a sitting position, stand up to make phone calls or go up and down stairs during breaks. For other concrete ideas, see the page:
If you want or need to stay at home (isolation / quarantine):
- there are several gymnastic exercises that do not require any specific equipment. Use what you have available, for example water bottles as weights;
- if you don’t want to play sports: turn on the music and dance;
- challenge yourself and learn to juggle.
On the website of the Swiss Health and Exercise Network you will find more ideas for getting active at home.
To further support your immune system: spend a lot of time outdoors and eat a good diet. A varied and balanced diet provides the body with the necessary supply of vitamins and minerals. For certain groups of people, such as pregnant or breastfeeding women as well as infants and young children, dietary supplements may be indicated. To this end, it is best to discuss it with a doctor. Further information on nutrition and advice for a healthy lifestyle can be found on the FSVO website .
Useful tips for teleworking
Many people work from home. Over time this situation can become difficult. Do you also know the discomfort of teleworking? Getting organized with a balanced routine can help.
We recommend the following:
- Set up a fixed workplace.
- Get up from time to time and do some movement.
- Clearly separate work and leisure.
- Act as if you were going to the office. Example: get dressed and have breakfast before going to work.
- Consciously end the work day. For example by turning off the computer and closing the door of the studio where you work.
- Stay in touch with co-workers, for example via chat, email, phone, video call, etc. Or maybe taking a virtual coffee break together.
- For those with children: if possible, work in a separate room. Tell the people who deal with you when you are available and when you are not.
Other useful tips for teleworking from home:
- Swiss Health Promotion Brochure (in German , French )
- SECO: Survival guide or tricks and tricks for smart working
- SECO: Home teleworking – home office
Who to contact in case of worries and loneliness
Are you in isolation and do you feel alone? Has reduced work changed your daily life? Are you afraid of losing your job?
The coronavirus has changed our daily life a lot. You can feel lonely, worried, or afraid. In these cases, family and friends are precious. Keep in touch with them, for example by phone or online, and tell them what worries you.
If you need to talk to someone, here you will find competent people who listen to you and support you.
Free numbers that can be reached at any time:
- Helpline , telephone counseling: tel. 143 (also by e-mail or chat)
- Pro Juventute , advice for parents: tel. 058 261 61 61 (also by e-mail or chat)
- Pro Juventute , emergency number for children and adolescents: tel. 147
- Elternnotruf : tel. 0848 35 45 55 (advice in German, French, Italian and English)
At the normal rate and at set times:
- Pro Mente Sana , telephone consultation: tel. 0848 800 858 (also by e-mail)
Alternatively, visit , which provides useful tips and tools for topics such as family, loneliness in isolation, problems at home, financial worries, etc.
In 10 steps for mental health (in French and German) you will find tips on how to simply improve your well-being.
Worries, loneliness, or stress can lead to increased consumption of alcohol, medications, or other substances. The website provides online advice on addictions, if desired anonymously.