Scott Webb: We all want to stay mentally and physically well during the pandemic, but many of us have concerns about going to the gym to exercise, joining me today, to discuss the risks of going to a gym and how we can best protect ourselves is Dr. Joe Richardville. He's a Board Certified in sports medicine as well as family medicine with Franciscan Health. This is the Franciscan Health Doc Pod. I'm Scott Webb. Dr. Richardville, thanks so much for being on we're talking about the gym and germs, and what the risks might be. So what might be lurking for us at the gym?

Dr. Richardville: The gym, like any other facility that has a lot of people coming to. It can be a place that harbors and spreads germs. This includes viruses, bacteria, and even fungi. So although I do encourage you to return to some of those gyms to get exercise, there are some necessary precautions to take, to stay safe.

Host: So, let's talk about some of those precautions we know about face masks and the importance of them, but some gyms may mandate them and others may not. So do you recommend that we wear them whether the gym is making us or not?

Dr. Richardville: I do recommend you wear a face mask at the gym. We know that the respiratory viruses especially are transmitted through those small droplets that we breathe in and out. And because gyms are often enclosed and crowded with people who are breathing heavily, this does increase the risk of that transmission. We know that face masks, whether they're surgical masks, N95, or just plain cloth masks, do significantly reduce the spread of those small droplets and therefore reduce the spread of any type of respiratory virus that may be lingering around. So I think it is important to wear a face mask at the gym, whether they require it or not. I think it's important for your safety, as well as the safety of those around you, others using the gym and your general community. I encourage listeners to find a safe and comfortable face mask. There are many brands out there that are specifically marketed for exercise. So if you have one now that you don't like, there are definitely more options out there for you.

Host: And so, when we're thinking about whether to go to a gym and wear a face mask and workout, or possibly workout outside, do you recommend outdoor exercise versus going to the gym?

Dr. Richardville: Absolutely. Yes. I think that you're able to exercise outdoors or at home that's even better. You don't need fancy equipment or heavy weights that are at the gym to get in a good workout. So I encourage people to kind of see this as a fun challenge to try some new exercises that maybe you're not used to, or even returning to some of the basics like push-ups, sit-ups, or even just basic jogging. Yeah. I do encourage people to get outside and I know that can be a little bit more difficult in the colder months, but I still think that there is a great opportunity and you can get a very thorough exercise in outdoors. If you'd like to exercise at home or you need some of that structure or you like exercise classes, there are lots of gyms that are offering virtual options for those. And YouTube is full of a lot of different exercise classes for a variety of fitness levels. I will say that in-person classes at the gym are okay, but I would stress some of my advice as far as wearing a face mask, bringing your own equipment and maintaining a good social distance, if you are attending those classes.

Host: Let's talk about that. Let's talk about and what we should bring, whether it's towels shower shoes, yoga mats, those kinds of things. I'm assuming your recommendation is to bring our own stuff, right?

Dr. Richardville: Absolutely. Yeah. I do recommend bringing as much of your own equipment as you possibly can. Some of those shared items, especially kind of the spongy ones like towels or mats foams or pads really can harbor some of those harmful germs. So whatever you can bring, especially I recommend towels, yoga mats, and your own supply of water or a water bottle is very important to the gym is ideal. Obviously some of the equipment like machines or weights will have to have shared use. So, it's important that if you are using those equipment’s, you ensure that they're thoroughly sanitized between each user. I advise doing this with an approved sanitizing agent and a clean cloth or towel, hopefully the gym that you're going to have some kind of protocol in place for this.

Host: Yeah, I would hope so. And in fact, I was just talking to my kids about going to the gym versus working out at home and the mere suggestion of, you know, you could just do some pushups or some jumping jacks and things like that. And they both looked at me like, Oh, dad, please. That is so boring. Obviously we need to go to the gym. And I said, okay, we can talk about that. But you got to wear your masks, keep your distance, make sure that either they're cleaning or you're cleaning the equipment, all that good stuff. And, you know, speaking of kids and younger kids, especially what about the childcare centers at gyms? What are your thoughts about those?

Dr. Richardville: I understand the need for having some childcare at the gym and having someone to look after your children while you're exercising. But I would recommend trying to avoid these if possible during this time. Reason being is that you just don't know whose kids are coming and going. It's not the same structured environment that you have at a daily daycare where, you know, the same families that are coming and going on a daily basis. It's just an environment that has a little less control, a little more unknowns that does put you at a little more increased risk.

Host: Yeah, definitely. And as we get close to wrapping up here, doctor, we want people to be mentally and physically, well, of course, any time and especially during the pandemic and we want them to do that safely, whether it's at home or outside or at the gym. So what are your final thoughts and recommendations about working out during the pandemic where we should do it, how we should do it, all that good stuff?

Dr. Richardville: I do encourage people to maintain some physical activity. It has numerous health benefits, even moderate exercise can boost your immunity. That said, if you are feeling ill or feeling sick, do not go to the gym, take some days off, rest exercising through an illness will not get you to feel better, faster. And if you're going to the gym, it could put others at unnecessary risk. You're not going to lose your fitness from a couple of days of rest, but it can help you feel better if you are resting. So if you are going to the gym, I do encourage you to be mindful of others and maintain appropriate spacing as able, try not to crowd a specific area, give other space, avoid those high traffic areas like locker rooms or water stations. And it's best if you don't have to use those areas at all. Try going to the gym in off peak hours. If you a lifting or a workout partner, try to keep that as the same person, avoiding exposure to multiple different individuals. And that also ties into limiting the use of those childcare services as well. You just don't know where others are coming from or what they've been exposed to. So it's important to control the things that you can and avoid some of those unknown variables that might cause you some of that increased risk.

Host: Yeah, definitely. And that's a great way to end. And I haven't asked, you know, I've done a lot of these podcasts doctor and I not so much forget to ask, but I really haven't asked any of them, you know, how they're doing, how are you doing through all of this? How are you making it through with tele-health and virtual visits and full PPE sometimes? How's Dr. Richardville?

Dr. Richardville: I'm doing well. Obviously it's an adjustment for me, for my practice as it's adjustment for everybody. I think the idea is, is taking those adjustments and trying to do the best that you can with them. And I try to see it again as a challenge to do, maybe something that I'm not quite as comfortable with or something that I'm not as familiar with and incorporate that into my new routines. I am been doing a lot more running at home pushups and sit-ups and jumping jacks as well. So I've been enjoying that. Thank you for asking, but yes, I'm doing well.

Host: That's great. I'm glad to hear you're doing well. And you had a lot of great suggestions and advice today and, you know, we're all just trying to make the best of this, whatever this sort of new normal is, which is going to include probably tele-health and virtual visits. And being more creative about how we stay active and exercise and stay mentally and physically well, so great having you on today and you stay well.

Dr. Richardville: Thank you, you too.

Host: To learn more about working out safely or to schedule an appointment with Dr. Richardville, visit Franciscandocs.org. And we hope you found this podcast to be helpful and informative. This is the Franciscan Heath Doc Pod. I'm Scott Webb. Thanks for listening.