Do you have questions about the COVID-19 pandemic and exercise?
We do too.
So we did some research to find out what we could about exercising in COVID times. We figured this post will help us all in figuring out how we can continue to move our bodies while staying safe.
Should I work out?
Yes, absolutely! Regular exercise keeps our immune system boosted and offers protection against acute respiratory distress syndrome, a major cause of death in COVID-19 patients. A recent study conducted by the University of Virginia shows that a single bout of exercise releases a very strong antioxidant in our bodies which targets harmful free radicals, protects our tissues and helps fight and prevent disease.
Plus – exercise is great for stress management and coping with anxiety which makes it even more important during these times. Working out every day is literally what has kept us sane throughout the pandemic.
How hard and how often should I work out?
We are strong believers in moderation and listening to your body, especially when it comes to exercising. The “pushing too hard” approach didn’t work for us before and it definitely doesn’t work now. Exercise is meant to help us feel invigorated and energized rather than depleted. It’s meant to be fun and not something we use to punish our bodies.
While the right amount and intensity of exercise can help keep you healthy, overdoing it can actually weaken your defenses. It can also lead to injury which is something we want to avoid even more these days since access to chiropractors and massage therapists is still limited.
This means that you want to be challenged in a way that feels right for YOU. At Loyobo FIT, we often talk about finding your 8 out of 10 – work hard, but don’t push yourself to your absolute limits.
Varying your exercise routine is also key. Follow up a more high impact work-out with something more low impact such as yoga or Pilates to find the right balance. We have lots of options for you to choose from so that you can find a wellness routine that works for you and our instructors can help modify exercises to suit your needs.
Want more info? Read about the impact of overtraining this Washington Post article.
Do I need to wear a face mask?
There is no one right or wrong answer to this. It depends on your own comfort level, your work-out space and the type of work-out.
Most experts would agree that in general, outdoor exercise, with or without a mask, is safe. Wearing a mask can inhibit breathing to an extent and feel unpleasant especially during a more sweaty work-out, but it does not pose any large dangers if you decide to wear one (especially if it makes you feel safer).
Your body will acclimatize to wearing a mask during exercise over time, but it may be uncomfortable at first. Be patient, listen to your body, and adjust your intensity as necessary.
Get a number of experts’ recommendations in this NY Times article!
IS IT SAFE TO EXERCISE OUTSIDE IN GROUPS?
With better ventilation and more space available, experts believe that outdoor fitness classes can help people stay safe while exercising. Outdoor work-outs are much more conducive to social distancing and putting in place measures that limit transmission. According to Saad Omer, the director of the Yale Institute for Global Health, low impact exercises such as yoga and Pilates are the safest since they don’t lead to heavy breathing.
This doesn’t mean higher impact work-outs should be ruled out completely – just make sure you have plenty of room to spread out and avoid yelling or speaking loudly. Some experts also believe that sunlight, heat, and humidity can dilute the effect of the virus, building the case for working out even when it is hot outside.
Our outdoor spaces are large enough for you to spread out while still having enough room to move. We ensure that you have enough time to take breaks, hydrate yourself and we provide modifications and progressions for all exercises.
IS IT SAFE TO EXERCISE INDOORS IN GROUPS?
While exercising indoors carries greater risk than outdoor work-outs, it can be safe if your gym or studio have certain measures in place. Make sure the space has a sound air filtration system and there is enough room to stay at least 6 ft apart from other participants. Most gyms/studios will have signs to guide you when it comes to where you can stand and how much space you have to move, so do your best to follow the guidelines.
Use your own equipment as much as possible especially yoga/exercise mats and check with your gym to see if they have stringent and regular cleaning and disinfecting procedures in place.
While most clubs will take care of facility and equipment cleaning, you should take control of your personal sanitizing. Apply hand sanitizer before entering the building, after checking in and after finishing your workout. It is also a good idea to clean and sanitize all your equipment before arriving at the studio and after class.
While wearing a mask is not required while exercising, it’s good practice to wear it before you start and after you finish your workout and when using the washrooms. Limit contact and conversation with other participants while inside the studio space as much as possible. Avoid going to the studio if you are feeling unwell or have an underlying health condition.
Like with outdoor work-outs, yoga and Pilates are the safest indoor work-outs as they don’t lead to heavy breathing and you are confined to your mat space.
At Loyobo FIT, we will be following all guidelines set forth by the Ontario government and the Guelph Public Health Unit, as well as going above and beyond to ensure that you can work-out with us as safely as possible.
Why is dancing not alLOWED in bars in Ontario, but we are allowed to Zumba?
It’s much easier to maintain physical distancing in a studio or outdoor work-out space as compared to bars. Zumba when done with proper social distancing measures in place and in a controlled environment with good ventilation can help boost the cardiovascular system, help with anxiety+stress and enables us to find social connection as we move our bodies along with others.
We recommend our outdoor Zumba classes – enjoy the fresh air and get your dose of Vitamin D while dancing your heart out 🙂
At a time like this, it’s very important for people of all ages and abilities to be as active as possible. Exercise not only helps keep our immune systems boosted but is also great for managing stress and dealing with anxiety.
Take some time to assess all your options and ask questions and then choose an option that you are most comfortable with. When in doubt stick to virtual classes as they are a great way to move your body and connect with others.
Feel free to email us at [email protected] to find out about our re-opening plans and efforts we are making to ensure you can work out in a safe envirornment.