Returning to the Gym? 3 Tips to Help You Get Back to a Routine

By: Mollie Shauger | Friday, March 12, 2021 | Fitness

A male trainer helps an older woman with stretching. Both are wearing masks. Credit: iStock

Returning to a workout routine after a long hiatus can be intimidating, especially if your level of physical activity has significantly changed during the pandemic. 

Regular exercise is important for both physical and mental wellness. Fitness industry experts recommend that adults aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, in addition to two strength training sessions. This doesn’t have to be achieved overnight. If it’s been a while since you’ve worked out, here are some tips to help you restart safely and work toward meeting your goals.

1. Seek out support.

“You can begin by speaking to a coach to discuss what you have been doing, barriers you may have, and what the best options available are currently,” says Alma Dhuyvetter, Wellness Director at the Sussex County YMCA, a branch of the Metropolitan YMCA of the Oranges. 

If you are going to exercise at the Y, a basic review with a trainer or an introductory package for personal training is a great way to ease back with support of a fitness professional, Dhuyvetter says. Another option is group exercise classes, a fun way to enjoy fitness. The Y offers both in-person and virtual fitness classes. 

“Whichever direction you choose to start, talk to a coach to get started,” Dhuyvetter says.

2. Familiarize yourself with new safety protocols. 

New COVID-19 prevention protocols help ensure members get the most out of their workout while staying safe. Anyone may choose to wear a mask at any time, however masks should not be worn while in the pool, for safety reasons. Physical activity may feel different without a mask, Dhuyvetter suggests. Here are some options for the best breathable masks if you choose to wear one.

3. Ease into it

“Plan your first few visits knowing it is about getting re-acclimated and go slow,” Dhuyvetter says. 

Starting with low intensity activities can help you gradually ease back into an exercise regimen, and also help reduce the risk of injury. “Start with shorter amounts of exercise, like 5-10 minutes, and gradually build up to 30 minutes or more continuously over a few weeks,” states the World Health Organization.

It’s also important if you’ve recovered from COVID-19 to start with light to moderate exercise, especially if you experienced cardiovascular or respiratory symptoms. Listen to your body, take it easy, and be patient, doctors advise. If you have concerns, talk to your healthcare provider.

To learn how the YMCA can help you reach your wellness goals, visit metroymcas.org. Because the Y is for all, financial assistance is available for individuals and families who want to participate in Y programs, including memberships.