How To Start a Fitness Regime After a Long Illness
When done correctly, exercise can help your body heal faster and feel better after a long illness or chronic disease flare-up.It is important to recognize your limitations and increase your activity gradually to avoid injury, but with patience and perseverance you can get back to your previous state of fitness and health.You will be able to resume or start a fitness program if you work with your doctor, be patient, and take your health needs into account.
Step 1: You should consult with your doctor.
Talking to your doctor is the best way to return to exercise after being sick.There are certain things to avoid and work on if you have an illness.If you are more likely to become dehydrated while exercising, you should know the effects of your medication.Depending on your needs, your doctor may refer you to a physical therapist or occupational therapist.Say something like, "Now that I'm feeling better, I want to start a fitness regime."If you experience any of the following during exercise, you should immediately call your doctor.
Step 2: Accept that you are starting over.
Being sick for a while takes a toll on your body, no matter how fit you were before your illness.Your muscles are not as strong as they used to be.This is normal.It is your first time exercising and you are starting over.Prepare yourself to start slowly, increase your activity gradually, and be patient.It just takes time to get fit.There is a chance that your weakened muscles will get hurt if you start lifting heavy weights right away.You have to rebuild your cardiovascular fitness.enduranceIt is possible that your heart rate will go up more quickly now that you are inactive.If you overwork your body, you will probably feel unwell the next day, as your immune system has been fighting hard to overcome your illness.It's easy to avoid getting symptoms again.
Step 3: Make goals and plan in advance.
Do you want to run a marathon, go back to aerobics class, or play a sport again?You're more likely to achieve goals if you make them and write them down.A journal is a great way to keep track of your workouts.For one week, two weeks, and one month, write down your main goal.If your main goal is to run a marathon in a year, you should not start running 10 miles this week.Increase your goals gradually, starting with something like "Week 1: Walk for 30 minutes a day" and working up to "6 months: Run 10 miles 2-3 times per week."Make your goals realistic and specific.It is more motivating to walk 30 minutes a day than to do some walking.
Step 4: Working with a group will keep you motivated.
It can be difficult to get used to your fitness routine after an illness.Try working out with a friend or family member.Ask your doctor if the hospitals, clinics, and health clubs sponsor exercise programs for patients with specific conditions.
Step 5: Stay hydrated while exercising.
Drink lots of fluids to help you sweat and maintain a normal body temperature.If you don't feel thirsty, take a break and drink some water.If you're told to limit fluids because of a health condition, it's a good idea to ask your doctor about staying hydrated.Some medications affect your body's ability to stay hydrated and cool, such as some to treat high blood pressure and heart problems.
Step 6: Walking is a great way to start your fitness regime.
Walking is a great way to get your muscles and joints used to being active again.Don't worry if you start slowly, even 5 minutes is a good start.Try to walk more.Measure how many steps you take with an inexpensive pedometer.10,000 steps per day is the goal for healthy adults.Try to increase it 500 steps more every day until you can do 10,000 steps without pain.
Step 7: You should listen to your body.
It is okay if a 30 minute walk leaves you exhausted.Cut it to 15 minutes, then increase it.Everyone recovers at different speeds.If you push yourself to be slightly outside of your comfort zone, you will not be in pain or have symptoms return.Even walking may seem like a challenge if you have had a severe illness.The idea is to start small, like getting up to use the bathroom or making a meal.Gradually increase your activity.
Step 8: Begin your regime with a warm-up.
Don't jump into a full workout mode without a warm-up.This is important because you are rebuilding strength and endurance.Start each fitness regime with at least 2 minutes of warm-up exercises like shoulder shrugs, toe taps, marching in place, knee lifts or leg lifts, and lifting your arms over your head.
Step 9: Stretching or flexibility exercises are included in your routine.
Flexibility is an important part of fitness.Start your day with stretching.Hold each stretch for at least 30 seconds while you breathe slowly and deeply.Try to get one of the many phone apps that will lead you through various stretches.One or two of your weekly workouts can be replaced with an easy to moderate yoga session, which both stretches and strengthens muscles.
Step 10: It's time to increase your cardio.
Once you are back into activity, you should start working on cardiovascular exercises.Strength training should be stopped for now.Aerobic exercises that increase your heart rate and breathing rate will get you to break a sweat.When you are ready to start working on cardio, aim to do 50% of your pre-sickness activity.If you used to do a 10 mile bike ride, start with 5 miles.As you need to, increase or decrease that distance, pay attention to your body.When 50% feels good, increase your workout to 70% of your previous activity.As soon as 50% feels comfortable, don't jump back to 100% effort; this will probably be too intense.
Step 11: For a full-body workout, exercise large muscle groups.
Strength training can be done once you improve your cardiovascular fitness.If you want to improve your strength and get your whole body back to being fit, you should exercise large muscle groups such as your thighs, back, chest, and abdomen.Resistance bands or weights can be used to strengthen the muscles.Even if it's very light, do sets of exercises with the heaviest weight you can safely use.Increase your weights a little at a time.Have a professional show you the proper form for the exercises.
Step 12: Take a look at your body.
What activities are safe for you depends on your health status and illness.If you are getting back to working out after an extensive knee surgery but are otherwise healthy, you will want to do different activities.Ask your doctor what your limitations should be.
Step 13: Do you have a range of motion restrictions?
After surgery, the range of motion of a joint should sometimes be limited.If you have shoulder surgery, your doctor or physical therapist may tell you not to reach overhead until you are healed.Before you start exercising, make sure you know what movements are safe.
Step 14: If you have joint problems try swimming.
Swimming is a cardiovascular exercise that gets your heart rate up for a good workout without putting stress on your joints.Swimming can be a great way to recover from knee, hip, or shoulder surgery.If you have problems with balance after a stroke, swimming and aqua aerobics are beneficial.Isometric exercises of the surrounding muscles are also done for painful joints.Isometric exercises strengthen the muscles and make them stronger.If your knee is weak or painful, strengthen it.
Step 15: If you have survived cancer, be active.
The American Cancer Society recommends regular exercise for people who are disease-free.Studies show that exercise can improve wellbeing, mental health, strength, and physical well-being.If you want to exercise for 150 minutes a week or more, you have to do strength training 2 days each week.Before starting an exercise program, consult with your doctor or care team.Specific needs and limitations are what cancer survivors have.If you have had radiation therapy or have cancer in your bones, using heavy weights may be unsafe, and you may fall if you use a treadmill.The safest way to start a fitness program is to make a plan with your care team.
Step 16: If you have had a cardiac event, take it very slowly.
Is it safe to exercise after having a heart attack?Just start very slowly.If you can, begin with 2 to 5 minutes of walking the first week and repeat it a few times during the day.It should be increased by 5 minutes each week.By the fourth to sixth week of your recovery, you should be able to do 15 to 20 minutes of light exercise per session.Cardiac rehabilitation sessions are specifically designed for heart patients.A cardiac rehab professional will help you advance your activity level.
Step 17: If you have diabetes, monitor your blood sugar.
If you have diabetes or are recovering from an illness that has affected your pancreas, you should check your blood sugar before you start exercising.Some medications have a side effect on blood sugar.If blood sugar is a concern, it's a good idea to talk to your doctor about working out and having a snack on hand.