Get Back to Training After Illness Recovery

April 01, 2021


Returning to fitness after going through an illness is like going back to school or the office after a long break. You have to face the same start-of-the-week blues, and for a lot of people, it can seem very daunting.
However, know that you are not alone. These blues are normal for any major junction in our life and we have been seeing a lot of them with all that’s been going on since the past year.
This is why we’ve got some tips to help you overcome these speed-bumps.
Take it Slow
Your body has just gone through some stress and it is better for your overall health that you give yourself some time before taking on your usual exercise routine.
You could start with the simple routine of walking and then gradually shift to other forms of exercise. Walking, though it seems trivial, has great advantages. In fact, walking just 20 minutes a day can greatly improve your cardiovascular health.
You can also do light exercises without straining your body like riding a bicycle, light jogging, or gentle yoga.
Listen to Your Body
Your body sends you a variety of signals to let you know how far along you are in your recovery. All you need to do is pay attention. Every pricking pain or sore muscle is a message to note.
Use these signals to modify your workouts and exercises as you get better.
Take Care of Your Mind
Mental recovery is a big part of your physical recovery. If you are feeling stressed, you could listen to some calming music to loosen up.
Sleep can’t be neglected either. You need to sleep for an adequate amount of time to ward off the sluggishness and stay sharp. The recommended hours of sleep for an average person is about 8 hours.
Diet is Might
Eating the right kind of food in the right amount also plays a major role in helping you get back on your feet. Incorporating a wide variety of healthy foods into your diet, especially fruits, will help you build up the necessary stamina and endurance.
Eating beans, peas, and lentils (which contain lean proteins) and walnuts, flax seeds, and tofu (which are rich in healthy fats) can facilitate your recovery.
Adding vegetables like spinach and mustard greens to your diet can also help immensely.
Drinking water is also quite important as the lack of it can lead to dehydration which can hinder your comeback. Experts recommend around 13 cups of water a day for adult men and 9 cups for adult women.
Fitness Begins at Home
Home is where the heart is. Why not include a gym too?
Home gyms are an economical and easy way to restart your workout routines. You can start training on your own with inexpensive fitness equipment such as dumbbells, mats, resistance bands.
This helps you take things at your own pace without being forced to maintain a degree of intensity as you used to at your gym.
You can also try out simple training exercises such as squats, bent-over rows.
“Slow and steady wins the race.” The old adage holds especially true here. Start slow and pay attention to your body. Don’t worry about not making the same amount of progress you made earlier. It’s about listening to your body and getting better.
Also, always remember to consult your doctor before starting any heavy exercises you think could be harmful.
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