Here is a quick guide to safely navigate your way through the gym again.

. If you haven't trained for the last three months make sure you ease your way into light training with flexibility-based moves and bodyweight strength exercises.

. It is important you don't go and revisit an old training program without taking a few steps back. You should make the program a lot easier to accommodate for any deconditioning that has occurred.

. If you are doing cardiovascular activity, ensure you start at a light to moderate pace and gradually build up as weeks go by until you are back to full fitness.

- Ensure you start to increase your water intake up to 2.5 litres per day.

Chodat Fitness is Illawarra's leading Personal Training and Group Outdoor Training specialists. Visit chodatfitness.com.au for more information.