How to retrain your body after lockdown

by Patty Marsters

pattym@lwsb.com

As amenities both inside and outside Leisure World begin reopening, some people are resuming old habits: eating out, going to the movies, exercising in public places. But if you haven’t done that last one in, say, a year, the learning curve may be steeper than expected.

Abandoning workout patterns for any length of time causes a detraining in your body. Just two weeks of detraining can lead to a significant decline in cardio fitness, according to the American College of Sports Medicine. And not exercising for eight months or more leads to declines in muscle strength.

But all is not lost. Though it will take some time to regain the fitness level you were at prepandemic, you can get there with patience and motivation.

Check in with your doctor:

Even if you were a steady gymgoer before the Fitness Center was shut down, you should reach out to your primary care physician before getting back into a workout habit. Your body may have changed, and it’s important to take note of any issues before potentially injuring yourself. Take stock of your current fitness: Robert Linkul, a trainer in Sacramento, suggested to AARP magazine that seniors test their range of movement before starting a new routine. How is your posture? Can you raise your arms above your head comfortably? Are you able to pick up an object such as a towel from the floor without rounding your back? Can you walk about 10 feet briskly in one direction, turn around and head back without getting dizzy or needing a rest?

Set appointments with yourself: Mark time for exercise on a calendar or set alarms on your cellphone, tablet or other device. You’re more likely to hold yourself accountable if you treat the time as though it’s set aside for a doctor’s appointment or a haircut. According to the CDC, adults of all ages and abilities should practice at least 2 hours and 30 minutes per week of moderateintensity aerobic activity.

Start slowly: Ease back into a routine, giving your body time to adapt. If you used to walk 5 miles a day, start up with 2 miles, then add distance as the exercise becomes easier.

Remember to stretch: Don’t forget to stretch your muscles before and after physical activity. Stretching before a workout helps your body to become more pliable, which decreases your risk for injury. And post-workout stretches help your body to move excess lactic acid out of your muscles, which can help you avoid soreness.

Whether your workout pause has been four months or 13 months, you can get back into a routine and regain a prior level of fitness. According to a 2009 study published in the European Journal of Social Psychology, it takes an average of 66 days for a new behavior to become automatic. So if you start today, after just two months, you won’t even need those reminders.