• If the momentum and consistency of your workout routine has failed during the COVID-19 pandemic, new research suggests you are not alone.
• The best approach to getting back to it is to do it slowly and gradually.
• At first, just focus on getting moving again, creating the routine and making it a habit, and then you can start thinking about your goals and progress.

Before the COVID-19 pandemic, perhaps your fitness routine was the epitome of consistency and progress. But if that momentum faltered when everyone’s routines got messed up, or if you came to a complete stop, know that you are not alone. It’s a global trend, according to a study by the journal Frontiers in medicine.

Researchers from 14 countries examined nearly 15,000 people and assessed changes in mental and physical well-being from several questionnaires. They found mental health declined dramatically during the shutdowns, almost tripling to 45% from early pandemic levels.

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Moderate exercise decreased by 41 percent, and the amount of vigorous exercise decreased by a similar amount. The effects were greatest in people over 70, who were up to 67% less active than before.

Because of the deeply negative effects of sedentary behavior, researchers call inactivity a “pandemic within a pandemic”. This is all the more true as it leads to a marked decrease in mental well-being, said lead author of the study, Jan Wilke, Ph.D., a researcher in the university’s sports medicine department. Goethe from Frankfurt, Germany. Runner’s world.

“The increased risk of depression and decreased physical activity affect people of all ages,” he said. “This was particularly pronounced in people who had been active before the pandemic, but less active during that time.”

In other words, people who exercised more before the pandemic were more likely to feel unwell and depressed because they were used to having more activity, but that disappeared when many COVID-19 restrictions were rolled over. been put in place.

“It’s understandable this group would have more difficulty,” said Wilke. “For these people, their body is used to receiving a steady dose of movement, and when that is taken off, the body and mind will respond.”

Another problem is that exercise activates the immune system, he added, which is naturally crucial in the midst of a pandemic.

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With restrictions in many parts of the world relaxed, the next step will be to assess whether physical activity is returning to pre-pandemic levels. Wilke said that with more and more public activity spaces like parks, as well as gymnasiums, once again becoming populated, it is possible for people to return to their old activity patterns. Most likely, one of the main reasons for the sharp drop was lockdown restrictions that have closed gyms and even closed some parks, for example.

“However, it can cost work and effort to recover the drive,” he said. “In future pandemics, we should consider this effect in the context of public health and keep activity spaces accessible for as long as possible. “

For those who would rather not think about the next pandemic, the focus should now be on this surge. If you’ve lost a fitness routine, the best approach is to come back slowly, probably at a more gradual pace than you expected, according to Carol Mack, DPT, CSCS

She said The world of runners that it helps to get out – the sun is a mood booster, after all, and fresh air and a change of scenery are also helpful – and getting used to the movement again before setting big goals. Be kind to yourself and understand that this is not about rushing back to where you were, but rather moving in a way that feels nourishing to you now.

“At first, just focus on the movement and setting a rhythm again,” she said. “If you’ve been more sedentary you’ll want to focus on creating the routine and making it a habit, and then you can start thinking about your goals and progress. ”

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