In the past year, COVID-19 has taken the world by storm. All normal activities, including school, work, and leisure, have either been put on hold or moved online. Staying home and practicing social distancing is the new norm. While these have protected many people from the virus, the resulting months of sedentary life have likely put a few extra pounds on the scale. If you plan to lose your quarantine weight, follow these gym safety tips for COVID-19.
Gym safety tips for COVID-19
Plan ahead
Pre-pandemic, all you had to do was to pack your bag, fill up your water bottle, and head to the gym—done! However, going to the gym during COVID-19 is not that simple.
While many gyms and other establishments have restarted operations, not all have been reopened. Check your gym’s social media accounts or contact the office directly to inquire about the opening and closing times. Some gyms require appointments or slot reservations. This is done to control the number of people in the gym at any given moment and to encourage social distancing.
Plan out your workout routines before going to the gym. This will ensure that you hit all your targets in the least amount of time. Also, you may want to aim for shorter breaks in between sets.
In case you are looking to find a new gym, make sure it has good ventilation and follows the standard health procedures and guidelines. Even after COVID is no longer an issue, these things will still be important.
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Be prepared
Planning ahead is part of being prepared. Aside from your gym essentials like your shoes, water, towel, and change of clothes, you should also include some other items.
Before leaving the house, be sure that you are wearing a face mask and face shield. Bring one or two extra face masks to replace the one you’re wearing. This is necessary because sweat will be absorbed by the mask during your workout. Be sure to dispose of the face mask in the correct waste bin.
Some facilities provide gym goers with access to sanitizer for the equipment and hands. Wipe down the equipment before and after use. However, not all gyms may have these. If you want to work out safely in the gym, it is a good idea to bring your own. If soap and running water are available, opt to wash your hands before and after workouts instead of relying on sanitizer alone.
Gym safety tips for COVID-19 checklist:
- Face mask (more than one)
- Face shield
- Quarantine pass and ID (in areas that require it)
- Hand sanitizer or 70% rubbing alcohol
- Personal towel
- Rubber shoes
- Shoe bag or plastic bag
- Personal water bottle (filled)
- Gym bag
- Padlock
Time is of the essence
You may be eager to get the most out of your gym visit, but don’t overstay your welcome. Once you get into the gym, aim to finish your workout as soon as you can. This is important to avoid exposing yourself to the virus. Aside from that, it is common courtesy to the other gym members since space and equipment may be limited.
Gyms that require their members to book an appointment may set a time limit for each session. Even without a time limit, aim to finish your workouts in one hour, give or take 15 to 30 minutes. Remember to follow the curfew hours of your area to avoid penalty. Take into consideration these gym safety tips for COVID-19.
Be conscious of your surroundings
Many people are looking to get back in shape after months of staying at home, so you won’t be alone at the gym. One of the important gym safety tips for COVID-19 is to give yourself and other people space to workout. Avoid using adjacent machines, if possible.
If you notice someone that seems sick or is symptomatic, you should keep your distance from them. They may not have COVID-19, but they could be carrying another illness. The recommended distance between each person should be at least 1 meter apart.
In line with social distancing, wear your face mask throughout the entire workout. It may feel awkward or uncomfortable at first but masks do not block oxygen or carbon dioxide flow. If you feel winded, take a break near a window or outside for a few minutes.
Monitor symptoms
One of the gym safety tips for COVID-19 is to be aware of your own health status. If you wake up in the morning and experience symptoms of COVID-19, it would be best to stay home. Some symptoms of COVID-19 include loss of smell and/or taste, dry cough, fever, and shortness of breath.
If you don’t feel too ill or fatigued and would like to work out, home exercises are always an alternative. Body weight and household objects can provide enough load for your muscles to be activated. It’s a good idea to ease into working out before hitting the gym, especially if you haven’t lifted a finger since April.
You may mistake muscle soreness from your weightlifting routine the day before with fatigue. If applying an ointment or giving yourself a massage does not relieve some of the soreness, you are likely fatigued. If the feeling worsens or is accompanied by fever and cough, you may want to get tested for COVID-19.
Key Takeaways
Going to the gym is a great way to get active and stay in shape. Keeping your body physically fit has many benefits, such as improving your blood flow, cardiovascular strength, and muscle tone, and boosting your immunity. These are all helpful to protect you from COVID-19 while there is currently no cure or vaccine available. But going out poses a risk during a pandemic, so health experts strongly recommend that people stay home as much as they can. If you do need to exercise outside, follow these gym safety tips for COVID-19 to protect yourself.
Learn more about the Coronavirus here.
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