She Strengthens

Getting Back to Fitness: A Safe and Steady Approach

As gyms begin to reopen, many of us are eager to get back to our fitness routines. However, it’s essential to approach this transition with caution to avoid injuries and setbacks. Physical therapist Grayson Wickham warns that taking a break from exercise can lead to deconditioning, decreased body awareness, and reduced cardiovascular fitness.

Understanding the Risks

When you try to immediately resume intense exercise, you’re putting yourself at risk of injury. Common injuries include ligament tears, muscle tweaks, and joint stress. In severe cases, overexertion can lead to rhabdomyolysis, a condition that can cause kidney damage or even death.

Setting Realistic Goals

To avoid these risks, it’s crucial to set realistic goals and create a plan tailored to your current fitness level and goals. Consider what you want to achieve, whether it’s running a marathon, deadlifting a certain weight, or mastering a yoga pose.

Creating a Safe and Effective Plan

Hire a fitness expert or professional trainer to create a customized program that suits your needs. Alternatively, search online for training plans that align with your goals. Remember to:

• Always warm up to prepare your joints, muscles, and mind
• Start slowly, reducing the volume and intensity of your workouts by at least 50% for the first two weeks
• Avoid testing your 1-rep max too soon, waiting at least 2-6 weeks or longer depending on your break
• Listen to your body and adjust your plan as needed
• Cool down after workouts to reduce cortisol levels and promote recovery
• Prioritize recovery through adequate fuel, hydration, sleep, stress management, and mobility work

Beyond the Gym

If you’re unable to return to the gym, don’t worry. There are plenty of digital exercise options available, including apps, YouTube videos, and Instagram Lives. These options can help you maintain or improve your fitness levels without breaking the bank or compromising your health.

The Bottom Line

As you get back to fitness, remember that slow and steady wins the race. Ease into your routine, prioritize recovery, and celebrate small victories along the way. With patience and persistence, you’ll be back on track in no time.