How to Safely Get Back into Shape After Quarantine

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How to Safely Get Back into Shape After Quarantine

In case you weren’t able to keep up with your fitness routine while in quarantine; don’t worry as you are not the only one. While some individuals managed to work out at home on their own or by following a YouTube tutorial; others simply need a gym environment and a trainer next to them to motivate them. Luckily, many businesses have started reopening after initially being closed due to the coronavirus pandemic. Following safety measures and implementing various precautions and protocols, gyms and fitness studios are once again offering their services to their clients. So, what steps should you take before you go back to the gym and start getting into shape? Keep on reading for some useful tips on how to safely get back into shape after quarantine.

How to Safely Get Back into Shape After Quarantine

Understand how to stay safe

First of all, you need to ensure you are safe at all times. That is why you need to look into the gym you plan on visiting and familiarize yourself with all the rules and safety protocols they have in place. Some places will check your temperature before you go in and limit the number of people that can enter the facility. While inside, make sure you wear your mask if that is a requirement and distance yourself from other people. Furthermore, bring your own towel and be careful where you leave it and make sure you wipe down all equipment before you use it even if you’ve seen someone clean it. Finally, seeing as how public water fountains might be turned off, bring your own water bottle and enough water for the entire workout.

Get back into the right mindset

Once you are sure you are not putting yourself at risk, you need to get into the right mindset for working out. If you’re out of shape, you should not be hard on yourself. It’s okay if you’re not where you used to be fitness-wise. You will slowly get back where you were. Don’t criticize yourself because you can’t lift what you used to or because you can’t do as many reps as a year ago. Times have changed so focus on little victories and be proud of yourself when you reach a new milestone regardless of how insignificant it might seem.

Take it easy and gradually add intensity

If you haven’t been exercising in a long time, it’s of the essence that you take it slow in the beginning. If you start off too fast, you could end up with a physical injury and an emotional setback. Therefore, be patient and gradually increase the intensity of your workouts. While being in a gym could inspire some competitiveness, don’t compare yourself to others but simply focus on your own progress. Opting for one-on-one sessions with a personal trainer might be better than going for group training seeing as how that will allow you to go at it at your own pace. For instance, if you live in the capital of New South Wales, you can find a quality gym in Sydney and opt for an individual session where you can explain your situation to a trainer and they will know exactly which exercises will suit you best. What is more, they can also consult on how to adjust your nutrition and help you get in the right mindset.

Properly prepare for a workout

You are surely already familiar with the fact that you need to properly warm-up before you start exercising. However, if you are new to the world of fitness, you might not be sure what you should do prior to working out. Well, warming up is a part of your session and just five to seven minutes of this practice can help you avoid an injury. There are many things you can do to warm up, including jumping jacks, mountain climbers, hip rotations and extensions, and lunges. Your trainer can also suggest the best warmup for the exercises you will be doing later.

Give your body enough time to recover

Anyone who was exercising regularly before the pandemic knows the importance of recovery. However, if you’re rushing to get to your former fitness level, you might be tempted to push yourself and do more work than your body can take. During your recovery process, you should rest and relax. If not doing anything is just not your style, do some light stretching or opt for easy activities like cycling. Trying water therapy and getting massages can also help your muscles recover faster.

Don’t forget to stay hydrated

Finally, remember to stay hydrated as you will lose a lot of fluids through sweat. Not only will you feel more fatigued than usual but your performance and concentration will suffer as well. To increase your endurance and prevent a rise in your heart rate and body temperature, make sure you drink enough water before, during, and after exercising. While sports drinks can help you refuel during exercise, they can also be very high in sugar so use them only if necessary.

If you’re thinking about going back to the gym, make sure you follow all safety protocols that are in place and don’t push yourself too hard to prevent any injuries.


Mike is an Australian business consulting specialist. He often writes about technology, business and marketing and is a regular contributor on several sites.

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