“Don’t go over to that squat bar and load that sucker up,” said fitness instructor Megan McCuen. “If you haven’t picked up a weight in three months, then you’re definitely going to feel it.”

Without barbells, some pumped bottles of laundry detergent.

Others took the family dog on a lot more walks.

Still, you probably gained pounds during the lock downs, and fitness experts have some advice on getting back to your body before the coronavirus.

No one knows exactly how much weight Americans gained during the disaster, though we obviously slowed down.

The makers of the activity tracker Fitbit published data from more than 30 million active users.

In the U.S., the company reported a 12% decline in step counts for March. Foot traffic declined by as much as 38% in Spain, the company reported.

After all that inactivity, fitness experts advise you start slow and craft workout routines that feel good and help alleviate stress.

At Kick Smart Swimming in Doylestown, fitness instructor Barb Seiden switched to an exercise routine that was less challenging and more calming.

“For me, personally, my exercise has not been as extreme,” said Seiden. “My exercise has been about relaxing and chilling out.”

Dynamic warm-ups are highly recommended prior to any workout, especially if you haven’t been exercising in a while.

Swinging the legs forward and back can open the hips and work the glute muscles. Squats prepare the hamstring and other leg muscles for more intense activity.

“You definitely want to ease into it,” said Seiden. “You could very easily get injured if you just jump back into it.”

Activity trackers and free smartphone apps will help you set goals and establish exercise routines. YouTube is flush with free workout videos for all ages and body types.

At the YMCA in Quakertown, fitness specialist Megan McCuen calls this the summer of “rebuilding.”

“Be kind to yourself and don’t worry,” said McCuen. “We are all in the same place after being stuck in the house for three months.”

McCuen said no one at her gym should be doing a “high impact workout. We don’t want to get hurt.”

“Don’t go over to that squat bar and load that sucker up,” she continued. “If you haven’t picked up a weight in three months, then you’re definitely going to feel it.”

Also, consider a mental workout.

Yoga and meditation have been shown to lower stress and improve sleep, and many have reported sleeping difficulties during the pandemic.

Make an appointment for your workouts and consider scheduling them in a daily planner, said McCuen.

Think of exercise as critical for yourself and a benefit to your whole family during the pandemic, said Seiden. “If you don’t take care of yourself, then you can’t take care of anyone else.”

Original Story Link: https://www.buckscountycouriertimes.com/news/20200706/how-to-lose-those-lockdown-pounds