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How to Exercise Safely During the continuing Covid-19 Pandemic.

Updated: Oct 30, 2022




Since the start of the Covid-19 Pandemic in 2020, the population saw a shift in how we exercise and some might say a change for the better. People had to stop exercising in gyms and had to find other ways to keep fit. As a result many were getting more fresh air and experiencing their daily exercise outdoors and perhaps trying a new sport or activity or revisited one they haven't done for years. This can have a rejuvenating affect on the mind and body. However the benefits of strength training perhaps had the most impact on us as Personal trainers and class Instructors moved their skills to online services where the ability to monitor someone's technique and health status during the exercise proved difficult.


Today we can benefit from our Personal Trainers and class Instructors again but there are different challenges to face. Many of us have experienced symptoms of Covid-19, whether severe or mild. The body has had to deal with a battle against fatigue, the unfamiliar loss of taste or smell and perhaps the the frightening experience of struggling to breath in hospital. How do we bounce back from this and regain our health fitness?


As a Personal trainer I have a duty of care to ensure a safe return to fitness for all my clients according to the fitness and health status of the individual. A good screening protocol is vital to the safety of an individual returning to exercise having experienced Covid symptoms, even if they were mild and you are young. The virus can cause unknown inflammation in the body with the heart and lungs being the most important to monitor as any injury to these areas can cause more sinister and dangerous outcomes whilst exercising. Therefore it is important to get clearance from your GP before starting any fitness or activity programme. It is also important to get an ECG to check any heart inflammation or abnormal arrhythmias.


I believe there are more people than ever exercising as a part of their daily routine. However, as much as this is great to see, there are those who will ignore the signs and symptoms and jump straight back in to the gym, trying to carry on where they left off. This is not only dangerous and could be fatal but it could also cause injury. Here is my step by step guide to avoid putting yourself at risk.


  1. Firstly, make sure you check with your GP that your are safe to exercise and seek to get any required tests.

  2. Find an experienced Certified Personal Trainer with knowledge on recovery from Covid-19.

  3. Be open in your conversation to your fitness professional about any worries or concerns you may have about starting a fitness programme. They are not doctors but can advise what kind of medical professional to see or treatment you may need before you begin or even to engage in alongside your fitness protocol.

  4. There is improving your fitness and improving your health and fitness, make sure you address the latter. Plan your fitness to enhance your work/life balance and not to hinder it by adding another stressor, resulting in fatigue and burnout. See my Tea Time Training service which may help you fit your daily exercise into a busy life.


5. Plan your nutrition, sleep, rest and recovery strategies which are all important to help you gain positive results. This can be done with the help of a Personal Trainer.


6. Your fitness programme should be designed at an intensity according to the fitness and health screening status of the individual and not what you think will make you look good on the gym floor or even worse make your Personal trainer look good.

7. Finally take each step at a time and praise yourself for any progressions no matter how small...its your own personal fitness journey so have fun with it and stay safe.



Written by Elaina Long - Owner and Founder of RIDE Personal Training. Level 3 Personal Trainer and Yoga Teacher. For more information on how to hire me as your personal trainer

email Elaina ridepersonaltraining@gmail.com

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