2020/06/15

How To Avoid Covid-19 At Gyms.

Gyms Are Reopening! Here's how to stay safe.


With so many businesses slowly reopening around the world it might make many of us feel as though the pandemic is finally over, but now more than ever it's extremely important to remember that Covid-19 still exists. There are new cases daily of the coronavirus so we can’t quite let it off the hook just yet.


Many gyms are now operating at 50% capacity meaning you’ll be around quite a few people if deciding to head back to your local gym. You've chosen to start working out at the gym, so now you’ve got to choose to do things safely. Below, I’ll share with you 5 tips on how to stay safe while visiting your local gym!


1. Clean Down Equipment

Most gyms are now cleaning the equipment down overnight and employees disinfect the equipment throughout the day. However, you still want to clean all equipment BEFORE AND AFTER using it. This will ensure that the surface is germ-free. Also, there are now cleaning stations throughout the building readily available.


2. Don’t Touch Your Face

Avoid touching your eyes, nose, and mouth with unwashed hands. This is simple but for some of us, this is a bad habit. Whatever you do, just try not to touch your face.


3. Frequently Wash Hands

Now we all know the importance of washing our hands and I recommend washing your hands for a minimum of 20 seconds throughout your workout. For example, if you’ve just finished using the leg press machine and your next exercise to do is on the leg curl machine, then wash your hands before moving onto the next machine.


4. Stay At Least 6 Feet 

Respect a safe social distance from the other members and team members; do not use benches or machines that are within someone else’s workout radius. Most gyms are pretty spacious so find a place far from others, if possible.


5. Wear a Mask

The Center of Disease Control and Prevention recommends wearing a mask or face covering whenever out in public places that are harder to maintain 6 feet apart from everyone. Gloves are also encouraged, but not required. Keep in mind that working out while wearing a mask can be difficult, but this is something to take into consideration when deciding to publicly work out again.


We have to be careful when visiting reopening businesses around our town. It’s important that we’re taking care of ourselves, not only physically but internally. Exercise and eating the right foods both play an important role in our daily lives.


When it comes to viruses like Covid-19, our immune systems play a major role in determining if we contract the virus. The immune system is a composite network of cells and proteins that work together to protect the body against infection and maintain overall health. Here’s a couple of tips on maintaining a healthy immune system.


1. Get Plenty of Sleep

Most adults should get at least 7 hours of sleep and no more than 9. I recommend turning off all electronics at least an hour before you go to bed to limit blue light. Blue light released from screens may disrupt your circadian rhythm which can interrupt your sleep cycle.

 

Using glasses that block out blue ray light can be very helpful. I recommend using TIJN Blue Light Blocking Glasses https://amzn.to/37weFLC. Before I wore these, my eyes would hurt from staring at screens all night. But now, that’s no longer my problem plus they're stylish too!


2. Boost Your Nutrition Intake

Let’s talk about healthy foods for a minute. If you’re just starting to incorporate a better diet, then 9 times out of 10, you're probably overthinking how all this stuff works.


To eat right you just have to add nutrients and healthy fats to your daily diet. That’s it! I’m going to give you a list of foods to add to your next grocery list. Here we go!


  • Fruits and Veggies

What’s your favorite fruit? Is it strawberries or watermelons? How about your favorite vegetables? Fruits and vegetables are rich in many nutrients. Make sure to always pick these up when grocery shopping and add fruit to your meal the next time you eat breakfast. Let’s form new habits! 


  • Nuts

Almonds are another immune booster because it contains iron, protein, and Vitamin E. Some people don’t like the taste of nuts and if you’re one of these people, then I recommend adding a few nuts into your protein shake. This can be done pre-workout or post-workout. Looking for a blender, I suggest trying out Hamilton Beach Personal Smoothie Blender https://amzn.to/2ADWA2j. It’s pretty affordable and gets the job done. 😊


  • Sunflower Seeds

Sunflower seeds are full of nutrients, including Vitamin E. This vitamin, which is also found in dark leafy greens and avocados, maintains a healthy immune system.


  • Legume

This includes beans, peas, lentils, and peanuts just to name a few. Legumes are a great source of protein and are high in folate, potassium, iron, and magnesium.


  • Omega- 3 Fats

Healthy fats like olive oil and omega 3s are highly anti-inflammatory.


  • Yogurt

Yogurt is a probiotic packed with protein, Vitamin A, and Zinc that amplifies your immune system and fights off the bad bacteria. If you’re not the yogurt type, then I recommend 60 Billion Probiotic https://amzn.to/3e5E0P9. These organics capsules are non-GMO and are great for the immune system.


  • Supplements

Speaking of supplements, if you’re in a position where you can’t get all of your recommended daily amounts of certain things, then I highly suggest supplements. Supplements may strengthen your body’s general immune response. Look for products that contain Vitamin C, Vitamin D, Zinc, Elderberry, Echinacea, and Garlic. Keep in mind that supplements might not offer the same benefits as naturally digesting antioxidants in food.


  • Water

Last but certainly not least. You know we have to add water to the list. Now I’ll admit that water is very cliche, everyone’s always suggesting water and that's because drinking water daily is very beneficial in numerous ways.


I believe that as long as we're all taking care of our bodies inside and out, then we'll be able to stay free of the coronavirus. Just remember to eat the right food and follow an exercise routine and we'll all be just fine. 


Stay safe guys and thanks for reading.