You At Your Best

By KARen RiCe yOu At yOuR Best Gyms are reopening after being shuttered to prevent the spread of COVID-19. It may be several months since you've stepped foot in the gym, and if so, you'll need to reacclimate your body to routine exercise. You may be eager to regain the fitness level you were at prior to shutdowns, but going about a return to the gym in a smart way can prevent injuries and illness. Ease into workouts There will be a transition period as you get back to your gym routine. Start with flexibility workouts like yoga or pilates that can help reacclimate your body to physical activity. These will help increase blood flow, joint mobility and range of motion. Expect that your stamina will have taken a hit from a prolonged absence at the gym. So if you once were a cardio master, it may take some time to build up to the speed and distance of a treadmill run or you may need to enroll in low-impact classes as your body adjusts. The last thing you want to do is injure yourself, so the mantra "slow is pro" is key. Aim for exercising two or three times a week to begin with, and stick to shorter workouts of 30 minutes or less. Gradually increase the duration and frequency of workouts as you notice your endurance improving. Stretching is essential after any workout, but especially helpful for those who are easing back into the gym. Stretches help avoid muscle tightening and spasms that can come with being unaccustomed to working out. Pandemic precautions Returning to the gym also means sharing space with fellow members. Official guidance on how gyms operate may vary. However, certain safety tips can help you stay safer if you're ready to work out indoors. Try working out at off-peak hours when the gym is likely to be less crowded, even with capacity restrictions in place. "Based on recent research, aerosolized droplets can remain airborne for up to three hours, making the potential for spread in crowded and confined spaces such as fitness studios problematic," said Dr. Robert Glatter, an emergency physician at Lenox Hill Hospital in NYC. Ask about air filtration and circulation at the gym. Turn on fans or work close to open doors when possible. While gyms may be spraying down equipment and high-touch areas, keep hand sanitizer or disinfectant wipes in your gym bag so you can do your own cleaning and keep your hands as clean as possible. Wash your hands after using equipment if it's feasible to do so. The good news is that exercising can help boost your immune system and keep illness at bay. Celebrate getting back to the gym and back into an exercise habit! Get back to the Gym, safely sundAy, June 27, 2021 | July - Fit X yOuAtyOuRBest.nWAOnline.COm | yOu At yOuR Best | 5

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