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Tips for a Safe Return to Fitness
After a Lockdown

Take it slowly before you get back into shape

Sneakers and dumbbells as some of the basic equipment you need to have when you return to fitness after a lockdown.
Your body will quickly "notice" when you stop being active, not that you might have
had much choice lately. So, you going back to fitness should be slow and steady.

The recent lockdown on a global scale kept the majority of people inside their homes. That prolonged situation led to increased stress and significant emotional exhaustion. But it also had a huge impact on our bodies. From working from home to the inability to go outside, everyone felt the effects of reduced physical activity. Now it's coming to an end.

Even though it's not completely over yet, staying inside is not an option anymore. Generally, the lockdown has been lifted in most parts of the world. And now, we are slowly trying to get back to a regular rhythm. If you are trying to get your body to its previous shape, you should take it slowly and prepare well before you return to fitness after a lockdown.

Slowly return to fitness after a lockdown

Because of all the benefits of fitness, even the pandemic wasn't able to stop some people from exercising. In fact, some of them found many new and creative ways to keep their body in shape. But the majority set this type of activity pretty low on the list of priorities. This is quite alright, considering circumstances. However, since it's time for everything to reset, you will need a plan about how to do it gradually. If you start your training with too much intensity, you risk injuring yourself. That's why you need to take a step back and take all precautions to avoid hurting yourself.

To keep yourself from harm, here are some tips for a safe return to fitness after a lockdown:

1. Lower your expectations before you start

It's important to take it slowly at the start. The majority of people want to get slimmer as soon as possible, but rushing is never a good thing. Especially when we are talking about our bodies. You need to slowly adapt to the new conditions until your muscles completely wake up. If you were scoring athletic results prior to lockdown, don't expect to hit the same scores right away. In essence, you need to start from the beginning and gradually increase the weight, the number of repeats, distance, and other measures.

A man powerlifting in the gym.
Don’t expect to do this right after a lockdown, or you will be guaranteed an injury.

2. Revisit the basics

If you’re a busy woman who’s been going to some gym classes for some light exercise, you might need to take it slow too. Remember, it's the quality you need at first, not quantity. Read instructions, watch some videos, or ask a professional instructor for help. It can be tempting to increase the tempo after "lazy days" when the only physical occupation was dealing with kids, preparing meals, and doing similar indoor activities. Now you want to wear your favorite clothes, but you put on a pound or two. Start with something as simple as finding the right regime for toning arms and take it from there.

3. Pay close attention to your diet

One of our greatest "sins" during lockdown was probably food. When there is not much to do, it's not a strange thing to focus on eating. Especially if you enjoy preparing food. However, now is the right time to change these "forced" habits.

Obviously, you need to pay close attention to what you eat. But a strict diet will not get you anywhere. Same as with exercising, you need to gradually move from "unhealthy" food to healthy. Avoid shocking your system right away. It won't do you any good. More than ever, you will need additional energy to get back to previous shape. You can even learn about health products and vitamin supplements on allhealthguides.com.

A fit woman holding a bowl of healthy food.
If you have any doubts about your proper nutrition after a lockdown,
ask for professional advice if you are not sure how to regulate your diet.

4. The importance of warming-up

Always take enough time to warm up before exercising. At the moment, your body is not in its perfect condition right after the lockdown. Even if it is, though, this is an essential part of every serious physical activity. Before pushups, cardio, lifting, or any other training session, 5 to 10 minutes of stretching are a must. Not only you will avoid injuries but you will increase the quality and efficiency of your training.

5. Hydration and resting

By all means, you need to drink plenty of water. Remember that a large percentage of our body is made of water. When exercising, you will lose some of it through sweating. If it drops below the recommended level, your body might collapse. This can be extremely dangerous. If it happens during lifting, for example, the loss of consciousness and control of the equipment can lead to serious injuries.

Also, even if you are in top form, resting is an important part of the process. You need to give yourself some time to rest and recover. At first, take breaks more often. And don't forget to have a good night of sleep. It’s not only your body that needs to rest, but your mind as well.

6. Check how your body is handling it

Track your progress and monitor your body all the time. First, you should visit a doctor before you start with your training. Second, even if you are completely healthy, your body might react differently to this sudden activity. You might get tired fast, or lose breath. Even the lack of minerals can cause various effects. Make sure you are fit for the job so you don't do more harm than good.

A woman warming up for training.
Warming up should always precede your exercise routine, which is even more
important when you try to return to fitness after a lockdown.

7. Avoid tricky exercises

Some activities can be a little riskier to do after comeback. You have probably lost some of your strength in lockdown, so you should be careful. To name a few:

  • Heavy lifting 
  • Shoulder press 
  • Sprinting 

They all require a certain degree of fitness before you are able to do them properly. Only when you feel you are ready enough will you be safe to practice them fully.

8. Don't forget the safety measures

Finally, even though the lockdown might be over, the virus is still among us. You will still need to practice safety precautions, especially when at the gym. Here are a few you might need to practice:

  • Safe distance - may differ from place to place. 
  • Sanitation - of hands, surfaces, and the equipment you touch. 
  • No contact - especially in gyms. 
  • Wearing masks - track this carefully because it can interfere with your exercising. Take a break if you feel you are lacking oxygen. 

The day when the entire unpleasant situation will be over will come. In fact, it will probably be over soon. But, until then, we still need to take precautions. When you return to fitness after a lockdown, don't forget to have patience. Have patience for yourself, but also for those around you. We are all in the same situation together, and we all have similar goals.

Pictures: Pixabay

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