For many, the last two years felt like a black hole with no end in sight. Just as folks were preparing to emerge from hibernation in winter 2020, the world shut down.
People started working from home. Gyms closed. Events were cancelled. Motivation for exercise was lacking.
Has the pandemic put you in a workout slump? Or have your fitness habits been thrown aside due to quarantine life?
As we transition to life after COVID-19, you might be thinking of restarting your exercise routine. The idea of working out again may seem like a daunting task, so here are five tips to make the process a little easier.
1. SEE A DOCTOR
It’s always smart to see your physician or physical therapist after a long hiatus from working out, especially if you have a preexisting health condition such as heart disease, kidney disease, cancer, diabetes, arthritis or high blood pressure.
If you’re unsure of your health status, schedule an appointment with your doctor to get the all-clear before you begin.
Once you’ve started your workout routine, make sure to consult a doctor if you have the following symptoms: dizziness, lightheadedness, pain or discomfort in your chest, shortness of breath with mild exertion, ankle swelling, a rapid or pronounced heartbeat, serious headaches, etc.
2. STRETCH OUT
Stretching is especially important when getting back into a fitness routine. That being said—make sure to spend a few minutes stretching before and after each workout.
A good warm-up includes dynamic stretches like high kicks, leg swings, walking knee hugs, side shuffles, lunges, etc. When you’re done working out, finish with some more cooldown stretches such as seated twist, child’s pose, upward-facing dog, seated spinal twist, core abdominal stretch, etc.
A study from Harvard Medical School also found that stretching keeps muscles strong and flexible. Without stretching, muscles can become short and tight. That puts you at risk for muscle damage, strains, soreness and joint pain.
3. EASE INTO IT
According to a 2015 study published in the Journal of Rehabilitation, one week of full inactivity will damage your physical performance. In just two weeks, the hiatus can result in a rather substantial reduction of muscle strength and mass.
Now, imagine the impact of a two-year break.
Even if you were at the peak of your physical fitness two years ago, it’s important to remember that your body is not in prime condition anymore. Doing too much right away can overwhelm your body.
People in this situation tend to overdo it initially, and then end up with injuries because the body is not prepared to handle the extra activity. Going too hard or too fast can lead to lower back injuries or stress fractures. Pay attention to warning signals such as pain, tightness, or discomfort.
So, moral of the story, start slow and small.
Start with low-intensity exercises like walking, biking, swimming and yoga. These workouts are ideal for reintroducing the body to activity, frequency and duration.
Experts suggest taking a metered approach by starting with just a few minutes of cardio each day, then working up to longer intervals.
4. MAKE A SCHEDULE, GOALS
Don’t forget to set goals as you ease back into your workout routine. This will help to keep you focused. Do you want to run a half marathon? Do you want stronger legs?
Set a SMART goal. This acronym stands for “specific, measurable, attainable, realistic and time-sensitive.” These goals help you set process-oriented objectives, rather than focusing on desired outcomes.
Despite goal setting, it’s easy to subconsciously look for excuses or distractions to dissuade you from your plan. That’s why it’s important to schedule a time when you won’t get easily distracted. Do you typically work late into the evenings? Then workout in the mornings. Are your mornings too busy? Find time in the evenings instead.
Be consistent with your exercise routine. Healthy habits are formed by regular repetition. Eventually, the action becomes automatic.
5. INCORPORATE MORE ACTIVITY INTO YOUR DAY
Working out doesn’t need to feel like work. Find simple ways to incorporate more activity into your normal day.
Avoid taking elevators and escalators when possible, and try to log as many steps as you can each day. Instead of circling the parking lot for a front row spot, park in the back and enjoy the walk.
Also, consider adding more activity into your family life. Go on bike rides with your loved ones. Do crunches with your kids during TV commercials. Join a walking group.
Connecting with a workout buddy, especially one with similar goals, is another great way to stay consistent and motivated.
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