Gym Germs: How To Protect Yourself From Bacteria And Viruses

Gyms are a great place to get fit and improve your health, but they can also be a breeding ground for germs. From bacteria to viruses, a variety of pathogens can linger on equipment and surfaces, potentially leading to illness. It’s important to take precautions to protect yourself while still achieving your fitness goals. Here’s how you can minimize your risk of encountering these germs and staying healthy.

The Germ Hotspots in Your Gym

Germs thrive in warm, moist environments, making gyms a prime location for their spread. Sweat, a complex mixture of substances including vitamins, minerals, and lactic acid, acts as a nutrient source for bacteria and fungi. This means that any sweat left on equipment, whether yours or someone else’s, can promote germ growth.

Several areas in the gym are known to harbor higher levels of germs:

Warm and Wet Areas: Saunas, showers, swimming pools, and hot tubs are particularly germ-rich due to the combination of heat and moisture.
Exercise Equipment: Dumbbells, barbells, weight machines, cardio machines (treadmills, bikes), benches, and exercise mats are all surfaces where germs can accumulate.
Floors and Door Handles: These high-touch areas are also prone to collecting germs.

The most common disease-causing bacteria found in gyms are those that cause skin infections, such as Staphylococcus aureus, which can lead to MRSA. Other potential pathogens include Salmonella, which can cause stomach infections, and various viruses that cause colds, flu, and COVID-19.

Essential Hygiene Practices

To protect yourself, it’s crucial to adopt good hygiene practices. Here’s a comprehensive guide:

Before Your Workout

Vaccination: Ensure you are up to date with your vaccinations, especially for the flu, COVID-19, and pneumonia.
Sanitize Equipment: Before using any piece of equipment, wipe it down thoroughly with an antiseptic wipe. Pay particular attention to handles, seats, and other high-touch areas.
Handwashing: Wash your hands thoroughly with soap and water for at least 20 seconds before starting your workout. If soap and water are unavailable, use an alcohol-based hand sanitizer.
Bring Your Own Equipment: Consider bringing your own exercise mat, yoga blocks, and other soft equipment to limit your exposure to shared germs.
Cover Cuts: Ensure any cuts or scratches are covered with a dressing to prevent skin infections.

During Your Workout

Distance: Maintain a safe distance from other gym-goers, especially those who appear ill or are coughing or sneezing. Germs can travel up to six feet through respiratory droplets.
Avoid Touching Your Face: Try to avoid touching your face, especially your eyes, nose, and mouth, to reduce the chance of introducing germs. If you need to adjust your glasses, make sure your hands are clean.
Use a Towel: Use a clean towel to wipe away sweat, avoiding direct contact with equipment surfaces.
Sanitize Hands: Frequently sanitize your hands during your workout, especially after using shared equipment.
Weightlifting Gloves: Consider using weightlifting gloves to reduce direct skin contact with free weights.

After Your Workout

Sanitize Equipment: After using a machine or equipment, wipe it down again to protect the next user.
Handwashing: Wash your hands thoroughly with soap and water immediately after your workout.
Shower Promptly: Shower as soon as possible after your workout and change into clean clothes. Bacteria can breed in sweaty clothes, increasing the risk of infection.
Clean Clothes: Wash your workout clothes after each use. Do not re-wear any unwashed workout clothes.
Foot Protection: Wear water shoes or flip-flops in the gym showers and locker rooms to avoid fungal infections like athlete’s foot. Wash and dry your feet thoroughly, especially between your toes. If prone to athlete’s foot, use antifungal powder.
Towel Use: Use your own clean towel and avoid sharing.

Cleaning Gym Equipment

While gym staff should regularly clean equipment, it’s beneficial to be proactive. Here’s how to clean and disinfect equipment:

Wiping Down

Disinfectant Wipes: Use disinfectant wipes designed for gym equipment to wipe down surfaces before and after use.
Microfiber Cloths: Use microfiber cloths to wipe down equipment. These trap dust rather than moving it around. Add a touch of soap and water to help clear grime.
Homemade Solution: Create a homemade cleaner by mixing equal parts distilled white vinegar and water in a spray bottle. Add a few drops of tea tree oil for an extra antiseptic boost. Spray the solution, let it sit for a few minutes, and dry with a microfiber cloth. Ensure your equipment is unplugged when cleaning it this way.
Cleaning Solution: Use a general cleaning solution suitable for the materials your equipment is made from. Apply it to a microfiber cloth and wipe the weights rather than spraying directly. Let the equipment air-dry.
High-Touch Areas: Pay attention to high-touch areas, such as handles, buttons, and seats.

Deep Cleaning

Dust Removal: Use a vacuum with a duster attachment, handheld duster, or microfiber cloth to remove loose dust from equipment before adding any cleaning solution.
Foam Equipment: Clean foam equipment like blocks and rollers with a damp cloth or mild disinfectant spray. A mixture of water and mild soap can also be used for deeper cleaning. Allow the equipment to air dry completely to prevent mold and mildew growth.
Dumbbells and Weights: Regularly clean dumbbells and weights using a disinfectant spray or wipes. Pay close attention to the handles and textured areas. Use a mixture of water and mild detergent for stubborn grime.
Bleach Solution: For deep cleaning weights, mix ⅓ cup of Clorox Disinfecting Bleach with 1 gallon of water. Wipe high-touch surfaces, leave wet for 6 minutes for disinfection, rinse with warm water, and let air dry.

Germs to Be Aware Of

Staphylococcus Aureus: Causes skin infections, including boils and MRSA.
Salmonella: Causes stomach infections, with symptoms including sickness, diarrhea, and vomiting.
Rhinovirus: The common cold.
Influenza: The flu, a respiratory infection.
COVID-19: Caused by the SARS-CoV-2 virus, can cause respiratory symptoms.
Athlete’s Foot: A fungal infection that affects the feet, particularly between the toes.
Ringworm: A fungal infection that can cause a circular rash on the skin.
Human Papillomavirus (HPV): Causes warts on genitals, throat, and mouth; if untreated can cause certain cancers.
Klebsiella: Can cause urinary tract infections and pneumonia.
E. Coli: Causes cramps, diarrhea, vomiting, and can lead to pneumonia.
Candida: A yeast-like fungus that causes athlete’s foot, ringworm, jock itch in men, and yeast infections in women.
Streptococcal Bacteria: Typically causes upper respiratory infections.

Other Important Considerations

Avoid Working Out When Sick: If you are feeling unwell or have had a fever within the past 24 hours, do not go to the gym. It’s important to avoid spreading germs to others.
Ventilation: If possible, opt for gyms with good ventilation or outdoor facilities to reduce airborne virus concentrations.
Personal Items: Keep personal items like water bottles, towels, and headphones separate from shared equipment.
Gym Etiquette: Be considerate of others by practicing good gym etiquette, such as wiping down equipment after use.
Gym Guidelines: Follow your gym’s guidelines for cleaning and hygiene to help maintain a safe environment.

By following these tips, you can reduce your risk of encountering germs at the gym, and stay healthy while reaching your fitness goals. Regular exercise can improve your overall health, and with good hygiene practices, you can ensure you are reaping the benefits of your workout.