Body
Q. How do we start exercising again without hurting ourselves after months of lockdown?
A. Exercise researchers and physicians have some blunt advice for those of us aiming to return to regular exercise now, after months spent sheltering at home during the coronavirus pandemic. Start slowly, they suggest, and then rev up your workouts, also slowly.
Many of us, admittedly, have been sedentary during the pandemic. According to , which makes activity trackers, American adults tended to be about 12 percent less active after the stay-at-home mandates began in March than they were in January.
This inactivity leaves most of us less fit than during those halcyon days of last year, with predictable consequences when we surge back to our favorite sidewalks, paths and gyms.
“We already are seeing new patients” hobbled by overly enthusiastic recent workouts, says Dr. Monica Rho, the chief of musculoskeletal medicine at the Shirley Ryan 嫩B研究院 in Chicago (formerly the Rehabilitation Institute of Chicago) and an associate professor at Northwestern University’s Feinberg School of Medicine.
But there are steps we can take to ease our way back into regular exercise safely, she and other exercise experts say. Most involve patience. “You can’t go from zero to 60 as soon as things open up,” Dr. Rho says. In , the risks of harm skyrocket when people abruptly increase the amount or intensity of their workouts.
Instead, Dr. Rho says, “Start at no more than 50 percent of the exercise you were doing before Covid.” If you previously ran five miles, she says, plan on covering two or two and a half miles, at a slower pace than you once maintained.
Thread in some preparatory squats, too, she advises. “When you haven’t been exercising, you lose muscle mass.” Speed its regain and stave off leg and back injuries with basic body weight exercises, she says, such as squats, lunges, planks and hip raises, which can be completed in small spaces and require only a few minutes.
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