Stay safe and healthy as you get back to your gym routine with these 5 tips!
Summer is here, and, after months of being stuck at home, businesses are reopening and life is resembling something similar to what it did before COVID-19 changed our world. As the weather warms up and gyms reopen, many of us are finding ourselves jumping back into activities we’ve been neglecting for a little while.
As our clients and members start making their way back and wanting to resume their activities, we wanted to take a moment to share 5 tips to keep you healthy and safe as you start back up.
1- START SLOW. START EASY.
This one should be a no-brainer, but in case you weren’t aware, taking an extended break can mean that you aren’t at the same functional level you were at a few months ago. It’s important to recognize and, most importantly, BE OKAY with the fact that you may have gotten a little weaker, or a little slower. Have patience. Trying to jump back into your old workout routine on Day 1 is a recipe for disaster.
Take the first few weeks to re-acclimate to the movements, to the weights, and to the environment. If you haven’t lifted any weight while you were at home, start at 50% of your normal working weights on your first day back, then slowly increase the weight by 10-20% during subsequent sessions until you are back to full speed.
2 - Prioritize mobility.
As physical therapists, we’re the first to admit that there’s one thing everyone has in common - we don’t always prioritize mobility. We all know we should do it, yet it is always the step we neglect or forget when it comes to our training regime.
Let’s rethink that. Use this as an opportunity for a fresh start - a new beginning to promote wellness as well as performance!
Take 5-10 minutes before AND after your workouts to stretch, mobilize, and work on your tissues in order to move more efficiently. You will not only decrease your risk of injury, but you will recover faster and move better throughout your entire day.
3- Keep it clean.
With gyms and offices reopening, it’s easy to think that our lives will be going back to the way they once were. But, just because your gym is open again does not mean things will be like they once were.
Covid-19 is still here, and we need to take it seriously. Many gyms have new policies in place in order to protect their members and their staff. Be sure to follow the policies of the gym. Clean every piece of equipment you touch before AND after you use it. When in doubt, go above and beyond what you think is necessary when cleaning up after yourself. Your gym and fellow gym members will thank you!
4- Be efficient.
Let’s be clear: gyms are no longer a place to socialize.
It’s time we rethink how we spend our time in the gym. If you choose to go back to your indoor workout facility, the less time you spend in the building, the safer it is for you, the employees, and the other members who share the space. To clarify, I am not advising you not to go back. Nor should you race through your workouts at a break-neck speed. Instead, just take note that loitering is no longer encouraged.
Many gyms, especially those here in Washington, have strict restrictions on the number of people allowed in the facility. They are all doing their best to make the space available for every one of their members. Our job as conscientious and caring gym members is to get in, work out, and get out.
The more efficiently we use our time, the less likely we are to potentially spread or contract Covid-19, and the more possible it is for the gyms to provide their service to their communities.
5 - Ask for help.
Coming back after a long lapse can be daunting. It’s important to know that you are not alone. Gyms are just as excited as you are to be opening in order to serve their members. If you have questions about how to get back to activity in a safe and effective manner, reach out to your local gym. Take that first step. Many gyms have trainers who can help you resume your activity and get your functional level back to where it was before everything closed.
If you can’t find the help you need, please reach out to us directly. At EverStrong, helping our community move and feel their best is our mission. It’s what we do. We’re here to help!
