Nepal | August 13, 2020

Get Fit: Looking to restart your coronavirus-stalled workout regimen?

Starting slow, scaling up, social distancing and hygiene are key  

Sandesh P Limbu
Share Now:

Kathmandu, July 3

After staying home for months during the lockdown, you will require to exercise caution as you get back to your work and workout routines. The one thing anyone of us must never forget is that COVID-19 is still a part of the ecosystem, and getting yourself exposed unnecessarily is not wise at all.

Please continue to maintain the hygiene and safety protocols even though it may often seem cumbersome and unnecessary.

Talking specifically about exercise, some of us have remained active and worked hard on our fitness and health, while many of us have remained sedentary or inconsistent in exercise.

If you are part of the latter group, I would suggest that you take things slowly and rev up your workouts in a planned way. Start with 50 percent of volume and intensity of what you were doing prior to the lockdown and gradually work your way up.

After the first week, you should be working out at 75% and in three weeks, you should be at the level you left off pre lockdown.

A few things you should keep in mind during these times:


  • Gyms are not yet open, but when they do, you should be certain that they follow extra measures of safety and hygiene.
  • At the gym, avoid numbers. Focus on your workout routine and move out as you get done.
  • Always wipe the stations down yourself before touching any equipment. Leave it clean too as a basic courtesy to the next person.
  • Avoid taking showers in the gym and do not spend extended time in the locker room.
  • Carry your own sipper, towel and sanitiser to avoid any contamination.
  • If you have any concerns for safety, discuss it with your trainer or the manager at the gym.
  • Wearing a mask during light workouts is not a problem if you do not have respiratory or cardiovascular conditions. You may find yourself getting fatigued and your body temperature rising while wearing a mask while working out. It is always better to ensure there is proper ventilation and enough physical space between you and others instead.
  • During group classes, you must ensure that you are at least six feet apart from the next person. Do wash your hands before and after the workout.
  • Stay well hydrated, start slow, listen to your body and don’t forget your warm up and cool down sessions.


  • Walking and running outdoors is only recommended in wide open spaces where you can keep at enough distance from others.
  • Avoid touching any kind of surface outdoors.
  • Always keep a mask and sanitiser at hand.
  • Stay hydrated and dress according to the weather.
  • Avoid socializing and meeting with people. A distant hello should not be misconstrued for being snobbish in these times.
  • Risk of infection is considerably reduced outdoors provided you stay aware and avoid unnecessary risks.
  • Sports that do not involve shared contact such as golf, badminton and tennis need not be avoided.

Your physical fitness is incomplete without proper attention to your nutrition and mental wellbeing.

Eat fresh and home cooked meals only, stay hydrated, and spend at least 10 minutes at the beginning and end of your day on meditation or simply quiet time with yourself.

Stressing over what you cannot control is neither good for your mind or your body, things may seem a little difficult as we readjust and readapt to the post COVID-19 world, but focusing on the positives and looking after and honouring our bodies will help make life simpler and better.

Sandesh P Limbu is a Kathmandu-based fitness guru and life coach who specialises in combining modern training techniques with spirituality. He operates his own gym chain Rage Fitness. 

Follow The Himalayan Times on Twitter and Facebook

Recommended Stories:

More from The Himalayan Times:

Coronavirus vaccine: Russia ahead on track, who is next?

KATHMANDU: Over 150 vaccines are being developed and tested around the world to stop the COVID-19 pandemic, of which 28 are in human clinical trials, according to the World Health Organization. Meanwhile, Russia has become the first country in the world to grant regulatory approval to a COVID-19 Read More...

Nepal COVID-19 Update: 484 new cases, 64 recoveries, eight deaths reported Wednesday

KATHMANDU: Nepal’s Health Ministry, in its regular press briefing, shared the latest updates on coronavirus contagion from across the country, and government’s response to the health crisis. As of today, 473,179 tests through Polymerase Chain Reaction (PCR) method have been carried out wh Read More...

Nepal sees highest Covid-19 death toll in a single day; eight deaths reported Wednesday

KATHMANDU: Nepal has logged eight more Covid-19 related fatalities in the last 24 hours. This is the highest single day death-toll from the coronavirus infection recorded so far. Spokesperson at Ministry of Health and Population, Dr Jageshwar Gautam, informed public about the eight cases of fatal Read More...

Worldwide coronavirus cases cross 20.41 million, death toll over 742,000

At least 20,414,289 people have been reported to be infected by the novel coronavirus globally and 742,207 people have died, a Reuters tally showed.  Infections have been reported in more than 210 countries and territories since the first cases were identified in China in December 2019.  Read More...

Pandemic and State: How is state accountable?

COVID-19 Global Lens The COVID-19 pandemic presents the world with a huge challenge: everyone and every area is affected, and the response has to be both quick and consorted. This pandemic may be primarily a health crisis for some states, but COVID-19 is also an education crisis, an employment an Read More...

Kathmandu valley's coronavirus cases hit another record; 138 new infections reported today

KATHMANDU: Kathmandu valley, yet again, recorded the highest single-day Covid-19 cases on Wednesday with 109 new cases in Kathmandu district, 21 in Lalitpur, and eight in Bhaktapur. A total of 138 new infections were reported today from inside the valley. With today’s additions, active case Read More...

Dhading district

One week prohibitory order issued in Dhading to contain COVID-19 spread

DHADING: A prohibitory order has been decreed in Dhading's headquarters Dhadingbesi and its peripheral areas with the increase in COVID-19 transmission, since Wednesday. In an attempt to curb further potential spread of the highly contagious infection, the District Administration Office took a de Read More...

Bollywood actor Sanjay Dutt diagnosed with lung cancer

KATHMANDU: Bollywood actor Sanjay Dutt, who was rushed to hospital in Mumbai after complaining of chest discomfort and breathlessness, has been diagnosed with lung cancer. The news was confirmed by Bollywood's trade analyst and film industry insider Komal Nahta on August 11 night, according to I Read More...