How to Get Back Into Exercise After the Pandemic Disruption

Kampus Production / Pexels

It’s no surprise that the Covid-19 pandemic affected many industries, such as healthcare and retail. Healthcare saw rapid vaccine developments while retail increased its online presence to reach more people. The US Chamber of Commerce reports that the pandemic also changed the fitness industry. They observed a surge in home-based workouts when the government implemented stay-at-home orders because people wanted to remain fit. In fact, around 40% of surveyed consumers will continue working out at home despite the reopening of gyms.

Despite many people who remained active, some stopped working out due to pandemic stress, work-from-home adjustments, or a lack of workout space at home. If you're one of these people and are thinking of restarting your fitness journey, know that it's best to ease yourself back in to avoid injury and adjust accordingly. If you want to start working out again, here’s how to.

Set small and realistic goals

During the pandemic, a lack of motivation or energy may have prevented you from exercising at home. This is why you should create small and realistic exercise goals as you begin working out again. They must be realistic and achievable enough to ease your body back into regular physical activity so you’re not discouraged when you don’t reach big goals.

One example is to exercise for 15 minutes every day. It doesn’t need to be an intense physical activity, either—a quick pilates session or a short walk will do. You can increase the number of minutes each week. This way, you can avoid straining your body while striving to get back in shape.

Always listen to your body

A study from the University of Pittsburgh reveals that many adults experienced mental health issues—such as anxiety and depression—during the pandemic. Factors like isolation and stress over the virus contributed to this. While exercise can improve a person’s mood because of the endorphins it releases, the study also states that you shouldn’t expect these results immediately. Getting mentally better doesn’t happen overnight or with one day of exercise.

This is why it's vital that you be patient with yourself. If you’re mentally exhausted or unmotivated, it’s okay to shorten your workouts or go days without exercising. Listening to your body—and mind—is a self-care practice that eases you back into exercise instead of forcing it.

Don’t limit yourself to gym workouts

Aside from the threat to health, the pandemic also threatened people’s finances. Supply chain disruption during the pandemic resulted in inflation, raising the prices of goods. This is why Maryville University notes that class and income affect access to healthcare—including staying fit. People’s ability to maintain their health depends on their income and employment. Thus, you may avoid spending on a gym membership to save money. Perhaps you’re working overtime to earn more, leaving you no time for the gym.

Fortunately, many workouts don't need you to break the bank and join a gym. There are simple exercises you can do as part of your daily routine. For example, you can walk past the elevator and take the stairs in your office or apartment for cardio. Another is to do simple exercises at home. Our post ‘Home Practice Tips from Pilates Experts’ suggests a few beginner sequences you can do, including toe taps and modified rollups. These are simple enough that you don’t need an instructor, yet they are still effective at moving your body.

Choose workouts that you enjoy

Returning to physical activity can be demotivating because you’re building muscles and endurance from scratch. To keep your spirits up, do workouts you enjoy instead of following traditional ones. If you dislike running for cardio, you can have a dance party instead. You can also turn walking your dog into a jog, so you spend quality time exercising with your pet. This way, you’ll feel less like exercising is a chore and more of a fun activity to look forward to.

Easing back into exercise after the pandemic should be done carefully. Remember to set small goals, listen to your body, go beyond gym workouts, and choose enjoyable exercises.