You go to the gym to get more fit, lose weight or improve your health. The last thing you’d expect, then, is to actually become less healthy by visiting the gym. But it happens.
I’m not talking about the inherent risks associated with exercise or even the effects of chronic overtraining sometimes seen among health and fitness professionals or elite athletes. I’m talking about something no one wants to think about — germs happily living in every nook and cranny of the typical fitness facility.
Indeed, germs love warmth and moisture — aka, the environment of most gyms. Consider all of the exhausted and sweaty people running on treadmills and sharing dumbbells and kettlebells. And, think of all those sweat-soaked bodies sharing yoga mats, stability balls and weight machines.
Got the heebie-jeebies yet? Me too. But as an exercise scientist, the last thing I want is to give you one more reason to avoid going to the gym, so let’s face this issue head-on. Here’s how:
1. Understand what’s a legitimate health concern — and what’s not.
The risks associated with using shared exercise equipment include everything from the common cold, flu and diarrhea to hepatitis A, HPV and even the MRSA virus, a vicious and antibiotic-resistant type of staph infection. Exercisers are also at risk for fungal, viral and bacterial skin infections, including the classics like athlete’s foot, nail fungus and jock itch.
But the germs that cause more serious illnesses are significantly less likely to be found at the gym than those causing colds and the flu. So while you want to take appropriate precautions, there’s no need to panic about the MRSA virus lurking in all corners of the gym.
[See: 10 Cold and Flu Myths Debunked.]
2. Be aware of where these buggers are hiding.
Germs are seemingly everywhere. Consider the handles and consoles of cardio equipment, the handles of dumbbells and barbells, and the pins used to adjust the weight on weight-stack machines. These surfaces are handled by countless users all day long.
Moving into the group fitness area of the gym — where yoga, Zumba or Pilates classes might take place — doesn’t make things much better. Yoga mats and stability balls are often shared at the gym and can be breeding grounds for bacteria if not properly cleaned. In addition, these rooms can be hotbeds for airborne illnesses since participants — some of whom are no doubt fighting illness — breathe more heavily during exercise.
Locker rooms and swimming pools carry their own risks, depending on the level of your gym’s hygiene and how often these areas are cleaned. Pool maintenance can be a complicated thing, especially if a lot of different people frequently use the pool.
3. Embrace wipes and sprays.
Many gyms provide antibacterial wipes and sprays to clean machines after use, but you should never assume that the person before you did a thorough job of doing so (or did so at all). Some germs can survive even a thorough wipe-down, so a second round of cleaning is always a good idea anyway. Clean every surface you touch before and after use, and allow the sanitizer to completely air-dry before you touch anything.
[See: Do You Really Need to Cover the Toilet Seat With Paper?]
4. Keep your distance.
If you participate in group exercise, do your best to steer clear of anyone who appears ill, which will reduce your risk of catching an airborne illness like a flu or cold. And again, clean your mat, stability ball and any other equipment you will be using before and after class. Better yet, purchase your own mat and clean it regularly. Remember, germs can easily transfer from the hardwood floor of the fitness room to your mat, so cleaning a mat you own is just as important as cleaning one you borrow from the facility.
5. Protect yourself.
In lockers rooms, do your best to avoid touching any surfaces. Wear shower shoes or sandals and avoid sitting on benches or placing any objects or clothing on the bench or floor. If you use the pool at your fitness facility, the best way to protect yourself is to wear a swim cap, goggles, and nose and ear plugs. Also, be sure to rinse off the pool water as soon as you get out of the pool.
6. Choose brass equipment when possible.
Emerging research is finding that exposure to dry copper alloy surfaces (think brass) kills many microorganisms. In fact, 99.9 percent of microorganisms die within two hours of exposure to copper alloy, as compared to living for about 72 hours on other hard surfaces. In gyms in particular, researchers from Grinnell College found that copper alloy surfaces carried “significantly smaller bacterial loads than control surfaces.” So, if you start seeing brass handles on dumbbells and kettlebells at your local gym, pick them up: It’s not just for show, but may be a powerful tool against the spread of disease.
[See: 8 Secrets of People Who Don’t Get Sick.]
7. Wash your hands — a lot.
In general, it’s best to assume you’ve been exposed to germs at the gym. Wash your hands immediately before and after your workout, and touch your face as little as possible during exercise so you reduce your chances of transferring germs from your hands to your mouth, nose or eyes. And, since it can’t be stated enough and really is your best defense against any kinds of germs: Wash your hands, wash your hands, wash your hands.
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How Germy Is Your Gym? originally appeared on usnews.com
