Give Yourself Time to Ease Back Into Fitness
If you quit exercising during the pandemic andare staring at your swimsuit, then you might want to think about resuming--or starting--an exercise routine.Likeeturning to dailyڱ,Ƿɱ𱹱,going back to working out--no matter how fit you were--dzܱhappen slowly,saysAsadSiddiqi, DO,sports medicine physician andAssistant Professor of Clinical Rehabilitation Medicine.“As weemerge fromthe past year, recognize thatyoumay not be the same personyouwere physically, mentally, or spiritually,” Dr.Siddiqisays. “Be kind to yourself.”
Take your time getting back into shape
If you were aegular exerciserbefore the pandemic,you might be surprised--and disheartened--at how easy it is tofall out of shape. “Hospital based studies looking at the effects of prolonged bedrest show us that clinically significant deconditioning, loss of strength, and loss of skeletal muscle mass can occur within a week,” Dr. Siddiqi says.Even ifthe pandemicdidn’t confine you to bed,any drastic declineinyourphysical activitycould have producedsimilar effects.
Fortunately, you can reclaim your fit self. But diving headfirstinto your pre-pandemic routine puts you at risk for overuse or overtraining injuries that may prevent you from getting back into shape. “The biggest mistake we are seeing is in people expecting to pick up where they left without rampingup,” he says. “To think that you’re going get back there in a few days of even weeks is to set yourself up for failure and disappointment,”Dr. Siddiqi says.“People who are deliberate and thoughtful about a gradual return to physical activity are the ones who seem to get there quicker.”
For afaster and safer payoff, return to exercise slowly.“Try to avoid comparing yourself to where you were when you stopped exercising. Instead, establish a new baseline and use that as your benchmark,”he says.And, he adds, “Be grateful for the opportunity to be physically active again and be proud of the gainsyoumake day to day.”
Exercise: the “miracle drug”
The physical and psychological benefits of regularaerobicexercise are wellknown. In addition to preventing andmanagingheartand pulmonarydisease, diabetes,cancer,blood pressure, weight,depression, andother conditions, it fosters social engagement,whichpeopleneednow more than ever.“Healthy and happy people make healthy and happy communities,” Dr. Siddiqi says.
Aerobic exerciseis any activity thatelevates your heartbeat above its resting rate.For most adults, the American College of Sports Medicine(ACSM)recommends at least 150 minutes of moderate intensity aerobic activity,or 75 minutes ofhighintensity aerobic activity per week.Dr. Siddiqi notes that these are minimum thresholds described for the average‘healthy’adultand are only guidelines. “Ideally, you should have a medically-informed conversation with a health and exercise professional whocanpersonalizeanexercise programaccording toyourmedical and injury history.”
Running, bicycling,andswimming, typicalhigh intensityactivities, can be done moderately.“Moderate intensity exercise is any activity performed at an intensity where you can comfortably hold a conversation but might have some difficulty singing a song,”hesays.
Butaerobic activity isonly part of a comprehensive fitness regimen.“Resistance, flexibility, balance, and functional movement training all play important roles in maintaining good health, independence, and a high quality of life,especially as we grow older,”hesays.Tai chi, for example,is great forhelpingelderlyindividuals preservebalance andavoidpotentiallydevastatingfalls.”
Getting started
Starting an exercise regimen, especiallyif youhaven’t previously been physically active, can be overwhelming. Dr. Siddiqi suggests ‘mentally priming’ yourself bydedicatingtime each day to do something physically active, whether it’s walking, joining a group exercise class, doing calisthenics or chair squats at home. “By scheduling time in your day, you signal to yourself that this is an important undertaking that is worthy of your timeandڴڴǰ.”
Next, think aboutthekind oftheexercise youwant to doand its setting.You might prefer the privacy ofyourhome, or aclassso you can benefitthe motivation of peersorcoaches.“Find what works for you and maximize it.”
Finally,set aclearly definedexercisegoalthat isspecific, measurable, attainable, relevant, and time-basedtohelp you gauge your progress and keep you motivated.“These goals should be meaningful to you, and do not need to be related to weight, physical appearance, or clothing size,” Dr. Siddiqi says. “If those are the things that motivate you, those are fine goals to have, but other types of participation goals like achieving a specific number of minutes or doing a specific number of repetitions are just as valid. Know what motivates you, and make sure your goals reflect that motivation.”