Restrictions on gyms, fitness classes and leisure centres are lifting, and most people are eagerly returning to their pre-COVID exercise routines. After such a prolonged break, jumping straight back into exercise can lead to injuries and overuse conditions, particularly in the older adult population.

This article draws on the research conducted by Tim Gabbett, as published in The British Journal of Sports Medicine, adapting the principles of injury prevention and training load used by athletes, to the older adult.

Here are some basic rules to help you return to exercise safely:

1. Measure your exercise load

This will enable you to accurately adjust your exercise amount if you are doing too little or too much
It doesn’t matter how you measure it, as long as you are consistent about what unit you use

Examples:

Distance travelled at a certain speed - iPhone, GPS or Fitbit
Time spent exercising at a certain exertion level
Total amount of weight lifted and number of repetitions and sets

2. Start with less

Don’t jump straight back into the same amount you were doing before isolation
Reduce the amount by about 20-30%

3. Build back up gradually

Your body can adapt to almost anything, you just need to build up gradually
Consider the difference between getting a blister, and developing a callus – the only difference is the rate that you build up the new activity
Increase the amount of exercise you do weekly – a 10% increase has been suggested to be helpful in preventing injury
Remember to allow enough recovery time between exercise sessions

4. If you get sore…

Most injuries or overuse conditions occur in the week following a sudden spike in exercise amount
If you start to have injury pain (not normal muscle soreness), don’t stop everything straight away… drop your exercise amount by about 20-50% or to a level where you can comfortably exercise, then gradually build back up again
If your pain persists, see a Physiotherapist

5. Choose the right type of exercise

For those with joint conditions like osteoarthritis, lower impact, closed chain exercise is better (where the end of your limb is fixed, eg. cycling = closed chain, Leg extensions = open chain)
If you have low bone density, falls can cause significant injuries so moderate impact resistance exercise in a safe environment is best

Reference:

Gabbett, T. J. (2016). The training—injury prevention paradox: should athletes be training smarter and harder?. British journal of sports medicine, 50(5), 273-280.

Returning to Exercise After COVID