We just marked our first lockdown anniversary. For many of us this has not only meant a year of WFH, but also a year of WOFH… of work. outside of the House. With a tentative date for the gyms to reopen, the days getting longer and the sun FINALLY starting to appear, we feel ready to raise the bar on all things exercise.
We spoke to Rob Foyster, Director and Head of Physiotherapy at Spectrum, to learn more about how our bodies have been reconditioned over the past year and how to take care of ourselves as we try to get back to health. “Fitness as usual”. “Because of working from home, the number of walks or trips during the day has probably decreased considerably. The daily commute, the commute in the office, the trip to have a coffee – it’s all over now, ”he says.
Throughout the past year, Rob has seen injuries sustained as a result of people trying to squeeze in a quick HIIT workout or a short, abrupt run between Zoom calls. “A lot of clients don’t feel like they’ve had time to get away from their makeshift office, so they force their body to go from zero to one hundred with no warm-up or gentle movement in between.”
So, is it possible to get back to our exercise routines without bulk ordering Deep Heat? Yes it does, and here are Rob’s top tips on how to do it:
1. Review your home office setup: It looks like this new standard will mean working from home for many people in the future. You cannot ignore your desktop setup as most of the aches and pains that I am seeing right now are partly due to improper desktops. Investing in the right equipment to make sure your working conditions are optimal can help, but getting a workplace assessment (which we do at Spectrum) to make sure you’re spending your money wisely is the best point. starting point.
2. Gradual return to exercise: When the gyms reopen, it’s only human nature to try and see if you can gain the same weights you used the last time you were there, or book all the classes you can. However, it is important to relax in these forms of exercise again as your body will need time to adjust and build tolerance – don’t rush!
3. Find a balance between gentler exercise and high intensity work: Your body cannot cope with a combination of prolonged sitting followed by high intensity exercise without any compromise! Make sure to set aside time for gentle mobility and physical conditioning for your body – a nice walk during the week or even some pilates or yoga style form of workout.
4. Daily mobility: For some people, having a 10 to 15 minute routine that they can follow daily for mobility and generalized conditioning is really helpful in preventing injury and ensuring proper recovery. At Spectrum, we have designed countless programs for people based on their individual needs and goals. I would highly recommend it to someone who likes to have a routine to follow and needs some extra motivation to stay on track.
5. Seeking professional advice for injury prevention and rehabilitation: The best way to avoid injury is to get tested before you start exercising again. At Spectrum, we perform regular full body exams and return to the gym plan. These can really help minimize the risk of injury after the forced break we’ve had in the gyms. However, I would also like to stress, don’t let a little thing turn into an injury! Being proactive rather than reactive is fundamental for a rapid recovery.
For more expert advice or to learn more about any of the services Rob mentioned, visit their site or check them out on Instagram.
TRIED AND TESTED BY LOTI
As for us, we have tried and tested a few alternative recovery methods;
The MyoPulse – a portable three-in-one device that allows recovery and muscle building through electronic stimulation. Although very easy to use, this can be one for gadget lovers. The MyoPulse has 36 different programs to choose from, all of which support recovery from injury that is tailored for specific muscle groups. It also has a TENS (Transcutaneous Electrical Nerve Stimulation, obvs) setting for use during exercise. However, don’t be fooled by its size as it is powerful! It has helped us relieve the pain caused by muscle aches and will make you feel like you have had a full sports massage.
KYMIRA Sport Infrared Leggings – Kymira’s entire product line is aimed at boosting recovery through the use of infrared technology that promotes blood circulation, increases blood oxygenation and reduces inflammation. We have been using them for a few weeks now and have really appreciated their temperature regulating qualities as London takes us through all seasons in one day. On top of that, they’re comfortable, easy to wear, and relatively flattering, and (fingers crossed!) We don’t hurt ourselves and feel relatively nimble …