When you come under the weather, how do you feel after it finally passes? If you’re feeling low motivation or energy after, you wouldn’t be alone. If you frequently exercise, it can feel like all of your progress has been zapped from your days of being sick. This is especially true if you lost or gained weight through the days of being sick. As a result, we have five tips to help you recover your exercise routine after a cold or sickness.
Start Small and Move Gradually
When it comes to weights or movement routines, instinctively you might think it’s a good idea to start where you left off. In actuality, it’s better to start smaller. Your muscles and body are just not used to that comfort anymore. After a couple days, you can return to your usual pace or weight and begin moving forward. What’s important to remember is that this is for your body, and while it may be upsetting to feel like you’ve lost progress, focus more on the progress you will gain as you get back into your routine.
Eat Healthier
When you’re sick, it can feel tempting to eat a lot of junk food because it has higher salinity. If your tastebuds felt bland and dry, having that salty or sweet taste every now and then can be pleasant. However, maintaining that junk food diet during exercise is a no go. Instead, make sure to stick to a rigid diet of fruits, vegetables, high in protein foods etc. that give your body a satisfying feeling. Some foods during sickness can also help you to feel better, such as bananas, yogurt, or spinach according to Forbes. Lastly, it goes without saying that you should stay hydrated at all times. Keep a water bottle handy, and drink before and after your routine.
Go for a Walk
One of the easiest ways to test your endurance and wellness is to go for a light walk. If you find that you’re able to walk at a decent pace, you might have recovered. Over time, increase your distance or speed as you feel better. If you’re feeling winded, such as having a loss of breath, it could be a sign that you haven’t fully recovered. Make sure to also wear a protective mask or activewear clothing so that your body can adjust to the temperature and protect any other walkers from potentially contracting something.
Home Exercise
It might be tempting to hit the gym as soon as you recover. If you’re not experiencing any symptoms, it should be safe to return to the gym depending on what you had contracted. However, if you have lingering symptoms, it might be a good idea to try some home exercise. Things like jumping jacks, yoga, and crunches are all simple and easy to do at home. If you already have a home gym, you’re in luck! Just don’t push yourself further than your body can potentially handle if you still have those symptoms.
Know Your Limits
As spoken about within this blog, if you’re feeling winded, or have low energy after the exercise, you should come to a full stop. One good way to do this is to exercise with a partner. They can spot you, and keep an eye on you if you’re pushing yourself too far. Another good way to moderate yourself is to keep a set time limit. Limit yourself to 30 minutes for your first return to exercise. The next day, 45 minutes. Holding yourself to that time limit will ensure you do not exceed that pace or limit.
Now that you have these tips, how are you feeling? If you still have to rest and recover, remind yourself that it is okay to give your body this time and rest. During that time, you can strategize new ways to exercise and do things you haven’t been able to before. If you’re feeling like getting up and moving around, maybe it’s time to revisit that routine. Whichever the case, we wish you that speedy recovery, and an even better exercise.
Photo Creator/Copyright: Gustavo Fring (Pexels.com)
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