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Exercising After COVID-19: What You Need to Know



Now that Australia is well on its way to returning to life ‘as normal,’ we have had a number of patients ask us about getting back into physical activity, how to maintain a great routine if we were to go back into lockdown, and what to do if they’ve had COVID-19.


Lockdown FAQs: Routines, Restrictions and Exercise


Instead of risking injury by getting back into working out too soon, or forgoing exercise altogether, our Physiotherapy team in Oakleigh is here to advise how every Australian can get back into a good routine post-COVID-19.


We’re going back into lockdown – how do I maintain a realistic workout regime?


On the chance that one of our communities goes back into lockdown, let’s touch base on the types of exercise you can do safely from home or outside.


- Running, jogging, walking, hiking, biking

- Swimming, surfing, paddleboarding

- Outdoor group classes, boot camps, outdoor yoga*

*Pending restrictions on group numbers


Although every lockdown is different, most councils allowed community members to exercise outdoor for their physical and mental health and wellbeing. Although some groups may have been limited in how far they could venture from their residential address to reach specific trails, hikes or beaches, all Australian communities were allowed outdoor-time – in limited numbers – to move about and get fresh air.


If you’re interested in working out from home, there are a number of activities you can do, including:


- Bodyweight, weighted equipment (if you have weights, bands or exercise balls)

- Yoga, Tai chi or Pilates – all able to be practised following an online video tutorial and without equipment

- HIIT workouts, skipping rope or dancing (don’t forget to have fun)


Almost all workout types can be guided by online video or app tutorials, so you don’t have to go it alone.


I haven’t worked out in months! How do I get back into it?


If you have drastically limited your physical activity in recent months, it’s always wise to gradually ease back into any workout routine. Start from beginner level if needed when first jumping back in – and to avoid the risk of injury, warming up and cooling down after each activity is recommended.


For those looking to return to the gym, communal swimming pool or exercise class, make sure to check restrictions in your area and any booking requirements for those looking to attend in person.


Is it safe to work out again? What about human-to-human transmission?


At the time of writing, most Australian gyms – indoor and outdoor – and physical activities have returned to business as usual. If you are concerned about community transmission – or are a high-risk patient – speak with your doctor about hygiene, masks or distancing measures you can put in place to stay safe.


Patients in other countries where community transmission is high may choose to work out from home, or in very limited numbers outdoors (pending restrictions) until the virus is better controlled.


Personal Wellbeing: Reducing Risks with COVID-29


What if you’ve had COVID-19? As the virus affects every patient so differently, what you can manage with getting back into physical activity, and when, will vary.


As with any illness, always speak with a qualified healthcare professional before returning to any routine. COVID-19 specifically targets respiratory systems, so you want to return to cardiovascular activities safely without overwhelming your system.


Further, there may be medical guidance and restrictions placed on you until a negative COVID-19 test has been received. Please follow the guidance of your medical team before returning to the community.


Oakleigh’s Podiatry and Physiotherapy Experts


We deeply believe in the benefits of exercise on physical and mental wellbeing, so we want to help every patient nail down an activity regime that best suits their body and ability.


Need some help getting started? Speak with the friendly team at Sports Podiatry and Physiotherapy to get started on your journey today.

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