Clearly, the post-quarantine reentry period has evoked mixed emotions. You are not alone in feeling awkward, joyous, anxious, relieved, terrified, or any combination of those emotions when returning to previously restricted areas or activities. None.
This can quickly become scary, intimidating, or even triggering if one of those spaces is a gym (for body-, weight-, or coronavirus-anxiety-related reasons). The fact that COVID-19 variants are emerging and spreading, reopening guidelines are still lacking, and the fear of getting sick or spreading COVID-19 persists makes returning to that world all the riskier.
It’s easy to put extra pressure on yourself once Returning To The Gym After COVID-19, whether you’re new to fitness or have been doing at-home workouts but want to return to the gym. Fear and ego enjoy tugging at our sense of self, which can be demoralizing.
But the movement is so good. Being in a group heals. Possessing strength is energy For those reasons, it’s worth taking extra precautions to make the process less stressful.
As a teacher and a participant for years, I’ve compiled a list of suggestions to help make the whole experience less intimidating and, hopefully, more enjoyable. No desire or ability to go to the gym is fine as well! During this difficult time, you can apply the following tips to many places and activities.
1. Vaccinate if you can when Returning To The Gym After COVID-19
It should be obvious by now, but since it isn’t, the public health graduate in me will keep repeating it until it is. Vaccines protect you, others, and help us move toward a fully reopened economy and society.
This will help reduce the pandemic and ease concerns about developing COVID-19 if that is on your mind as you return to the gym. Vaccines have been shown to reduce COVID-19 symptomatic illness by up to 94 percent in fully vaccinated people. And all COVID-19 vaccines prevent severe illness. They protect those around you (especially those who can’t get the vaccine) and slow virus spread. In other words, getting vaccinated reduces your risk of getting COVID-19, and if you do get it, your risk of spreading it or getting sick. Inoculation!
2. COVID-19 isn’t over, so follow the rules when Returning To The Gym After COVID-19
First, know the rules for your gym, your county, state, and the whole country. Knowing you’re doing it right can help ease re-entry gym anxiety. Keep a safe distance from other gym-goers, especially if you doubt their vaccination. The six or more feet of distance will help many people at the gym who are breathing heavily from their workouts.
Keep washing your hands. If you, like many others, have slacked on your 20 seconds of washing, be extra cautious when using gym equipment. This isn’t just for COVID-19; it’ll help prevent common colds and flu. Wipe down all equipment. Wear a mask if you need or want to (see below). Remember that others, like you, forget to do some of these things! Being more self-aware helps us all, and makes you feel more secure in this space.
3. Resist the urge to remove your mask
I know wearing a mask while exercising is inconvenient, but COVID-19 is inconvenient. If wearing a mask is the safest option (physically or mentally), DO IT! (It may be required in some places.) Wear a mask to protect those who can’t get the vaccine! Don’t be shamed into not wearing a mask.
Please thank your gym or studio for requiring proof of vaccination for maskless workouts and use that information to help you decide whether or not to go maskless. If you don’t feel comfortable going barefaced, invest in a workout mask.
4. Let go of shame
Mental health and self-esteem are important but difficult issues to consider. Shame surrounds us and can quickly ensnare us.
We all need to let go of guilt and shame. If muting or unfollowing accounts is harmful to your mental (or physical!) health, do it. No need to bring shameful thoughts into the gym. Consider following or consuming content from people who share your values. Avoid family or friends who make you feel bad about yourself. Create a good vibe sphere around you and your fitness routine.
We are not who we were pre-COVID-19. We’ve all had so much loss, so much anxiety, so much. We can’t go back.
If you’re a gym returner, you’re not the same person you were when you left before the world ended. Beginners, you’ve entered a potentially new world; you shouldn’t know everything right away. It’s okay to leave a body-shaming conversation.
5. Be kind to yourself
This is similar to the previous tip, but goes beyond letting go of shame. Allow yourself grace as you battle the obstacles to your physical, mental, and emotional progress. It’s okay to fail, make mistakes, fall into traps, and feel shame.
You won’t have your best workout every day, pandemic or not. Your strength, speed, and mobility fluctuate, as do your confidence and self-esteem, and your ability to mute social pressures. Recognize, accept grace, and move on. It’s also fine if changes take time. The two go hand in hand.
6. Re-enter your workout slowly
Again, this should be self-explanatory, but trust me, it isn’t. Start slowly with workout frequency, time, weight, and new movement patterns. Your body will need time to adjust to any new workout, whether you are a beginner or a seasoned athlete. If you’ve been doing home hikes, switching to strength-based training will take some getting used to. Same if you do yoga and want to try HIIT.
Also, ease into each workout. Make sure you’ve warmed up. This is critical now and always. Warm-ups may seem trivial, but any athlete or fitness professional will tell you that they are vital to preparing your body for a workout. If a class doesn’t seem to have enough warm-ups, warm up before going in. This is crucial. Injuries are never fun, and getting hurt at the start of your journey can be demoralizing.
7. Stop if it hurts
It’s tempting to start strong and hard right away. So is the desire to return to your pre-pandemic state. But it won’t happen overnight, and pushing yourself too hard can cause serious injury.
That’s why listening to your body is vital. The ability to distinguish between soreness and pain may take some time to develop. If you want to avoid injuries, pay attention to your internal cues. You may already know what feels right and wrong for you, but here’s a quick guideline: soreness is usually tight, achy, or burny, whereas injury is often sharp or stabbing. (There are exceptions, so if something doesn’t feel right, stop.) This is another important tip to avoid injury, which can be demoralizing when returning to the gym.
The popular “No pain, no gain” slogan is misleading and potentially harmful. Rather than “powering through,” go see a doctor if you need to. Bonus tip: See a specialist first if you can. Exercise injuries are well understood by orthopedists and physical therapists.
8. Gratify your body every time not only when Returning To The Gym After COVID-19
Every little thing your body does for you is worth celebrating. Truthfully, We don’t give our bodies enough credit for what they do every day. Your body got you through the pandemic. Salute it. Celebrate your body by taking care of it. Feed, move, hydrate, and rest.
Celebrate your PRs and big moments, but also your consistency, your little milestones, your ability to adapt to your training, and your awesomeness. The more you appreciate and celebrate, the more you can combat the constant shame.
Also, it is not necessary to Returning To The Gym After COVID-19. Not now, not ever. It is possible to move your body without a membership or class pack. Movement is good for our physical and mental health, but filling ourselves with anxiety and shame when we go to the gym negates the benefits. Let go of the pressures and triggers, whether you’re going to the gym for the first time or not.