What is the Best Way to Approach Workouts Post-Quarantine?

By: Rachel Rowenhorst, NASM CPT
Harvard Recreation Personal Trainer

        Whether you’ve been using canned goods, text books or kettlebells to keep fit during quarantine many of us are itching to keep/get moving. Even more so, many are longing for the day to come when we can safely frequent a gym, group class, workout studio, park, etc. When that day comes for some it may be tempting to rush back into exercise; while others may approach more cautiously. Others may experience the familiar hiatus dread that occurs after spending weeks/months taking a break from exercise. To be honest, I cycle through all three mentalities. 

        Regardless of your mindset(s), like every other facet of life post-quarantine working out will most likely look different. Outlined below are several factors to consider when exploring exercise in a COVID exposed world. 

1. (Re)Define your motivation: Entering (or re-entering) the world of organized workouts is a fantastic opportunity for you to evaluate your motivations for exercise. Dig uncomfortably deep here (it’ll pay off). Not only will this help you build a workout routine or exercise regimen specific to your goals it will also serve as a launching point you can return to on days when exercise is the last thing you want to do. Your “why” will help personally contextualize why you do what you do. 

2. Take your time finding routine: Your body has undergone physiological and psychological changes (read STRESS) due to quarantine. These changes alone have fueled many a research study and could stand alone as article subjects. That being said, I’ll aim for brevity. First, acknowledge that your workouts may physically look or feel different after several weeks of isolation. Muscle length and strength, joint mobility, and aerobic capacity are several examples of potential physiological changes. I’m not trying to fear-monger here and I’m not a proponent for “use it or lose it.” Predominantly because several research studies have demonstrated the presence and importance of muscle memory in human skeletal muscle. This means the popular phrase is more like “use it or lose it, until you use it again,” which translates to the fact that to a certain degree it is easier to reacquire muscle fitness compared to the effort it took to initially achieve it. With that in mind, before diving in to exercise, spend 5-10 minutes checking in with your body to see if anything feels different and acknowledge those needs. Consider taking advantage of Harvard Recreations FREE fitness assessments for members. If interested in a more in-depth learning opportunity, try some personal training sessions. This may seem like a shameless plug coming from a Personal Trainer, however, training can be incredibly helpful in determining the ways in which your body moves efficiently and potential areas of improvement. 

        Second, quarantine has most likely impacted you psychologically. In fact, when researching the physiological effects of quarantine, most (read ALL) of the articles I found pertained to the psychological impact of quarantine, chronic stress, and trauma. An abundance of research supports my next point: exercise can help alleviate stress, cope with trauma, create normalcy, and boost energy and motivation. This may be old news. The tricky business of combating the psychologically trauma of quarantine is how to go about exercising when feeling fatigued, unmotivated, on edge, or apathetic. See advice above: take your time finding a routine. If thinking about working out is too much to comprehend try to set mini-goals. For example, in week one perform 20-minutes of exercise twice a week, in week two perform 30-minutes twice a week, and so-on. 

3. Approach with a plan, and flexibility, and a flexibility plan: We’ve witnessed the best laid plans go belly-up over the past two months and learnt the value of flexibility. Heck, I’ve got clients using a compressed air mattress in lieu dumbbells. What I am trying to say is that when returning to exercise post-quarantine come with a plan but be ready for surprises. You may have every intention of working with your trainer after work (plan) but she cancels because she is ill (disruption) or the gym is closed because of a last minute sanitizing requirement (bigger disruption). How you respond to disruption is your flexibility plan a.k.a. coping plan. This could be a pre-planned strength circuit or cardio session that you keep in your back pocket for emergencies. Think of it as an “if, then” statement; if it is raining outside and I cannot go on my run, then I will do this strength training circuit in my living room. Side-note: coping planning is a component of Psychologist Ralf Schwazer’s Health Action Process Approach (HAPA) which looks at motivations and barriers to health. For a more in depth look at HAPA check out his research and theory here. 

4. Exercise now: Integrating exercise in your routine while in quarantine will not only make it easier to return to a normal routine afterwards, you will also reap the benefits now. Regardless of the scope of your routine, exercise now to feel better both now and later. It’s a win-win. If you need help in this arena Harvard Recreation personal trainers conduct virtual training sessions and are happy to train. Furthermore, an array of online group exercise classes are also available to help you keep moving! Check out your options for personal training here or fill-out the request form. That was my last shameless plug. 

5. Redefining exercise: COVID has forced us to question how we do things, including exercise. Have you found a new way to move that you enjoy (i.e. hopscotch with the kids, running your apartment stairs, an early morning or lunchtime walk)? If so, keep or integrate it into your exercise routine. Furthermore, everyday movement may be the best way to ease in before entering the new normal of our gyms. Biking or walking to work is a great way to get moving without needing to plan a workout (bonus: you avoid public transport). Playing sports with your kids or roommates, suggesting a walking meeting instead of a coffee date, or parking further away when performing errands or performing errands on foot are all small ways to integrate movement into your day. 

Let’s be honest here, the return to a post-quarantine routine is murky. The timeline and mechanism by which we “return” is dynamic. When that time comes, I want you to be the most prepared you can be to find joy and value in exercise post-quarantine. 

BONUS QUIP TIPS:

1. Take a holistic approach to exercise: A warm-up, cool-down, tissue prep, and mobility are all healthy components of exercise routines and should be treated as such. View every component of your workout as your workout – your running or strength training circuits are solely components of a greater whole. 

2. Be mindful of others: In a gym with shared equipment your workout is not solely your own. More than ever we are aware of the ease of viral transmission. Please sanitize accordingly and respect the space of others. 

3. Regulation changes: Whatever studio or facility you frequent, updated rules and regulations will occur. Be aware and open to these changes and practice these protocols. If you feel something is overlooked, be part of the solution and reach out to management.