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Safe Return to Activity


As the reopening of gyms gets closer, there are a few things that we should keep in mind after having an extended period of time away.

One of our Directors and APA Specialist Sports and Exercise Physiologists (as awarded by the Australian College of Physiotherapy in 2009), Chris Brady has put together a few key points to keep in mind when returning to our favourite activities:

1. Don’t expect to go from Zero to Hero¬†

  • With gyms having been closed for upwards of 6 weeks now, the Australian Institute of Sport (AIS) has calculated that a healthy time frame to return to full activity after 6 weeks off is approximately 1 month. So don’t be hard on yourself once you get back into the gym, as some exercises may be more difficult than they once were, this is to be expected! Keep chipping away and you will slowly start to notice a difference.

2. The ghost isn’t scary!¬†

  • With gyms starting to open, it gives us time to prepare for your favourite gym exercises. Utilising some modified activities that are similar movements can help you build towards your gym exercises and make the transition back into the gym easier. Often these preparatory exercises are called ghosting. For example, if you’re preparing for back squats with a bar at the gym – a ghosting exercise would be to do squats with a broomstick.

3. Set aside more time to exercise than you used to

  • Your body is weaker by 6 weeks than it used to be. The strength training facility will have new rules for how many people can be in the space, and using equipment than they used to. All of this means, people will need to set aside more time just to get the same workout that they had before COVID time. Slow down, set small goals, and be nice to your fellow Australians!

All of our team here at QSMC are here to help you get back to your activity in the safest possible way. If you have had a couple of months off, or have been doing modified training to compensate for gyms or sporting clubs being closed, speak to one of our Physiotherapists or Exercise Physiologists to make sure your body is ready for the type of activity and load that you are wanting to return to. Remember, any sudden increase, decrease or change in type of activity can put you at risk of injury, so take your time and consult a professional to help you get back to your goals.

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