Returning to Exercise after Covid Closure

Since restrictions have eased, I’m sure most of you are eager to start shedding some of those extra isolation kg’s.

We are excited to open our doors once again, though want to ensure your return is safe and injury free!

For this reason, we have 3 tips to make sure you don’t end up having to dig out the ice pack from the freezer or make an appointment with your local Physio.

1. Slowly ease yourself back into training: drop your weight levels by at least 20-30% and perform exercise at a slower tempo. This gives you the opportunity to focus more on technique rather than your ego! All of those push-ups and sit-ups you performed in your garage do not make up for the absence of weights, so play it smart!

2. Warm up!! The concept of a warmup is probably one of the most underrated and poorly performed components of most people’s routine. Whether it’s walking on the treadmill, using the rower or simply just performing unweighted movements of your session, a warmup of about 5-10 minutes allows your muscles and tendons time to become more compliant and tolerate load better. If you are unsure of what type of warmup suits your circumstances, speak to our staff who will happily point you in the right direction.

3. Recovery- good nutrition, plenty of sleep and adequate hydration are key to keeping your body fuelled and energy levels high!  Limit your screen time, eat lots of colourful foods and drink plenty of water. Incorporating some active recovery into your week is a great alternative to just resting at home. This can include walking, gentle swimming, bike riding or a session on the foam roller.

Your health and fitness are all about longevity, so why not take a proactive rather than reactive approach to injury prevention to ensure you remain on the path to a healthier and happier you!

By Kyle Pearce PhysiFit Personal Training

Burgh Member & Local Physiotherapist