After months of being in quarantine, you probably feel ecstatic about your local gym reopening. Though getting regular exercise is great for your physical and mental health, in the midst of a global pandemic, gyms come with certain risks. Even if your gym has imposed proper protocols, coronavirus has not gone away and so you need to be very careful when you go to any indoor spaces with strangers. To make things easier for you, here are a few tips on how to protect yourself and others at the gym:  

Take A Look At Your Gym’s Safety Protocols Before Going

As gyms reopen across the country, many have instituted their own set of rules and protocols to ensure the health and safety of their customers.

Here are a few examples of the kind of safety measures gyms have been embracing:

• Mandatory temperature checks

• Limiting capacity

• Mask requirements

• Time slots that gym goers can book in advance 

Before going to your gym, you should research what your gym’s specific requirements are, so you are not surprised by any sudden changes or get turned away for not complying. Since these protocols are brand new, there is a possibility that your gym might be running slower than usual as they adjust to these changes. If the gym has hit capacity, you may have to wait in line outside. That’s why it’s recommended that you go a bit earlier, so you have some wiggle room just in case there are any inconveniences.

Don’t Go The Gym During The Busiest Hours And Keep Your Distance

Many public health officials recommend that one of the best ways to avoid coming into contact with Covid-19 is to not go to any crowded spaces. Even if your gym has capacity limits, you should still do your best to avoid specific times of the day in which it may be more crowded. In general, during the week, gyms are the most crowded when people are not at work. Mid to late morning (8-10 AM) and the evening (4-7 PM) are the busiest hours and you should try your best to avoid them. When booking your time slot in advance, you should choose one that is outside of those peak hours. At the gym, try your best to work out as far as possible from other people. The recommended distance is six feet apart.

Wear Your Mask

Masks have been shown to be a helpful, protective measure against coronavirus. Regardless of how uncomfortable it may be, you should always wear a mask while exercising. In addition to protecting yourself and others from getting infected, wearing a mask does also offer potential benefits for your lungs and cardiovascular system because they provide extra breathing resistance. At first, wearing a mask while working out could make you feel dizzy and get tired more quickly. If you experience dizziness it would be a good idea to stop, sit down and take a few ling, deep breaths. Wait for the dizziness to go away and then check in with yourself to see if you are okay to continue. Remember, this is a completely new and unusual experience and it will take some getting used to. It may take some time to get back to your pre Covid-19 workout routine and that’s okay!

Unless you bring your own weights to the gym, you will probably be sharing equipment with others. It is important to always be careful when handling high traffic objects. Regardless if someone recently cleaned a piece of equipment, before you use it, you should wipe it down yourself to be extra sure that it is clean.

Schedule Your Workouts In Advance

Gyms can be social hubs — in addition to working out, people like to strike up conversation with strangers or staff. As you wander around listening to podcasts or idly wait to use equipment, it is normal to lose track of time. Gyms offer a break from our busy daily lives and that’s why many people love them so much. However, in the age of coronavirus, you need to be very careful with your time, so you decrease your chances of exposure. Efficiency is key and you need to take advantage of the time you have there. Before you get to the gym, come up with a plan for what you want to do. Is it a cardio day? Or, are you focusing on weight training? You must also be prepared to be flexible with your exercise regimen. There is a chance you may have to readjust your routine if suddenly, a specific part of the gym gets too busy. For example, if the treadmills and cycle area is too crowded, you should readjust your workout routine, so you do your cardio sets when there aren’t as many people.

Stay On Top of Personal Hygiene And Frequently Wash Your Hands

In order to have a safe experience at the gym, you need to stay on top of your personal hygiene. You should frequently wash your hands with soap and water and be as thorough as possible — it is recommended that you take at least 20 seconds to wash. After using a piece of equipment or a machine, wash your hands or use some sanitizer. Though your gym should be providing you with hand sanitizer, bring your own just in case. Thankfully, there are a myriad of pocket-sized hand sanitizers to choose from! Once you are done working out, clean your phone and water bottle and then go shower at home. Make sure to fully wash your body and hair. After you’re done washing, use any treatments if necessary. There is a possibility that some gyms may not have their shower facilities open and so you will have to shower at home. Although this may be more comfortable for many people it does limit what you can do after the gym. It will not be possible to go to the gym before work unless you have to time to go home and shower afterwards. Make sure to factor this into your work out plan if your gym is not offering shower facilities.

We’re all trying our best to adjust to the reality of the Covid-19 pandemic and sometimes, things can be a little tough, overwhelming, and stressful. Regardless of circumstances, many of us are struggling to regain a sense of normalcy. It may take a while to get accustomed to your gym’s new safety measures — and that’s okay! As long as you’re patient and open minded, you will see that it’s worth getting those endorphins and staying in shape.

If you are experiencing any coronavirus symptoms, you should stay home to avoid putting yourself and others at risk. Though regularly working out is a great activity, your health should always be your top priority.