Rejoining The Gym Post-Covid: What To Consider

As lockdown lifts many of us are looking to head back to the gym, to exercise classes and communal pools, to sweaty spins or an early morning yoga session. But as with much of life at the moment, restarting something you’ve missed for so long can be daunting, leaving many apprehensive or anxious.

Indoor classes resume in many gyms from today (May 17) so we decided to explore what emotions we may have to deal with, and what we should be considering before heading back inside for fitness.

Michael Padraig Acton is a psychological therapist and author with more than 30 years experience as a psychologist. We asked him what emotions people might feel when it comes to heading back to the gym.

“Coming out of lockdown after such a long time is tough, said Michael. “We have been in a war and we can’t expect to just feel the same as we reconnect with the world. We may feel self-conscious and ashamed if we have let ourselves go. Even if we have continued to stay in shape through home workouts, we may dread meeting up with others, especially if we are prone to social anxiety.”

So how can we deal with these emotions?

“First, we need to be kind to ourselves. Let’s ease ourselves back into the gym routine with one or two days a week, just to get used to it. It helps to tell ourselves that it’s OK to feel anxious and embarrassed when we are returning to the fitness circuit after such a long break.

“If we’re lacking in confidence when returning to the gym, this is often because we are unconsciously comparing ourselves with others. We should remind ourselves that no matter how they look on the outside, we don’t have any idea what is going on in other people’s lives. Be kind to other gym goers, especially new members or those who appear to be struggling.

“One thing we must not do is focus on the gym to the exclusion of everything else. If you find that your commitment to working out is taking over your life, that’s a sign that your problems run deeper than a simple desire to get back in shape. For example, you might be experiencing negation – where you develop a compulsion so you don’t have to think about your inability to cope with other aspects of your life. You might need some attention from a therapist.

“Exercise is so important in promoting good mental health. If we can overcome the initial discomfort, we will soon experience the benefits of endorphins whizzing around the body and the boost to self-esteem as we get back in shape. At the same time, use the break in the gym routine as a reason to shake things up, to show empathy for fellow members and support their return to health – both physical and mental. It’s not often said in the popular press, media and education but mind, body and spirit are interdependent and we need to understand that all three work off of each other.”

When it comes to choosing a gym, we wondered if COVID had changed the criteria of what we should look for. Andrea Dearden, marketing director at David Lloyd health clubs, offered her advice.

“As a result of Covid, gyms have enhanced their cleaning procedures to maintain a high level of hygiene across all facilities, so members have plenty of confidence to feel safe and train safely. Don’t be afraid to ask – and before you sign up check that there’s a hygiene policy in place.

“There is extra cleaning taking place in all areas across our clubs and members will notice sanitisation stations throughout, which we encourage them to use freely and regularly.”
 
Most gyms will have had to remodel their services to fit with post-COVID rules enabling social distancing and regular cleaning measure. Andrea told Belle: “To help facilitate social distancing we are have put new measures in place.

“These include reduced capacity in our gyms and increased space between equipment to 2m, as well as adding a one-way system. There is additional gym space, with individual workout areas of 3m x 3m, and we are limiting the number of members in our pools and asking swimmers to swim at 5m intervals.”

All responsible gyms will follow similar methods so do make sure you check before joining, and don’t be afraid to ask exactly what safety policies are in place.

It is permitted for changing rooms to be open for use in gyms. Andrea added: “In the changing rooms, there will be plenty of space for members to maintain social distancing so people don’t have to worry about lack of space.”
 
So when it comes to venturing back in to the gym, what are the best exercises to consider to strengthen our bodies post-lockdown and COVID?
 
Andrea said: “Swimming is great for your body as its non-weight bearing so it is kind to your joints and, as all your muscles are used at the same time it creates an all over body workout. Regular swimming will help improve your overall fitness which includes strength, cardio, flexibility and increased muscle tone. As swimming is an aerobic exercise, it is excellent for building lung capacity and efficiency. By swimming two or three times each week for a minimum of 30 mins you will be ensuring your body is getting a great workout.”

Head over to David Lloyd’s #StrongMinds series on Instagram, where TV presenter Jeff Brazier, and former Scottish International and Harlequins rugby player Tim Visser, offer tips to help with the transition out of COVID.

Jeff said: “We can clarify our goals by setting new targets for fitness, sleep, nutrition, mental health and hydration and use the next few months to identify the steps and daily habits required in order to make it work. Look at what you need to do each day, at what time, and with who in order to achieve those outcomes. Remember, habits don’t set in immediately, be patient and trust the process.”

• Find the #StrongMinds series by searching for @davidlloyduk on Instagram.