Restarting exercise safely

Workout routines went out the window during the pandemic between the closure of gyms and the need for physical distancing. Some people had COVID-19 and suffered weeks or months of symptoms and now have limited ability to engage in physical activity. Finally vaccines are available and restrictions are easing, so it’s natural for people to want to return to regular physical activity. Before jumping back in, a few words of warning need to be heeded.

Manage your expectations. After a long break from exercise, you may not be able to do the things you used to do. This is to be expected but it can be hard to accept, especially if you were very athletic or worked out a lot before the pandemic. Christina Frederick, professor of psychology and human factors at Embry-Riddle Aeronautical University in Daytona Beach, Florida, explains that “Our physical appearance, our perceived fitness, and our identity as an athlete or fit person are all part of who we are. As we age or when significant long-term events happen in our lives (like the pandemic), our fitness can also be negatively impacted. When that happens there is cognitive dissonance between our fitness-based identity and the reality of the situation.”

Often people react with frustration and anger in these cases and then set unrealistic goals or take on a routine that is too strenuous or intense. Frederick says a healthier option is “to engage in self-examination and to reassess objectively who we are and where we are.” Creating goals can help motivate us to re-engage in fitness and health activities so that identity and reality of self can become aligned again.

Begin with small steps and frequent changes in routines. Melissa Leber, director of emergency department sports medicine at Mt Sinai in New York City, says that “The way our bodies work is that we really do need to gradually ease back into the training regimen. And your training regimen needs to be varied in terms of intensity, frequency, and the type of workout you do.” She recommends introducing interval training or jogging 2 or 3 times a week coupled with low-impact workouts such as yoga or Pilates on the other days rather than jumping back into running on most days. This kind of cross-training helps prevent injury. Strength training should also be added because weak muscles can lead to joint pain. This is especially important for older folks. If you push yourself too hard and cause an injury, rest is important. Leber recommends taking a break from the exercise that caused the injury, taking an anti-inflammatory medication such as ibuprofen, and waiting a week to see if the injury gets better. Other exercises can be done while you wait. If the injury doesn’t subside, a visit to the doctor is needed. Leber adds, “If you have joint swelling or can’t bear weight, then I would seek out medical attention sooner than later.”

Stay motivated. It can be frustrating if you don’t start seeing results right away. Even though you may be tempted to give up, it’s important to remember that things get easier with time. Leber points out that “Once you make exercise a habit and a routine, your endorphins and your own brain are actually able to motivate you. But making it a habit and making it a routine is the hardest first step.”

If you want to make exercise enjoyable, it’s vital to choose activities you like to do. If you enjoy activities that are more social, you should look into taking an outdoor fitness class or finding a workout partner to help you stay engaged and motivated.

Experts recommend setting goals and using a fitness device or mobile app to track your progress. Frederick advises that “Goals should be specific, realistic, and attainable.” She also points out that you should keep at it even if you can’t attain your goals immediately. Once you attain your goal and sustain it, increase the challenge.