Returning To Exercising After an Illness or Injury
For a person who has experienced a prolonged illness or an
injury, getting back into a fitness routine is not easy. Nevertheless, it is
essential to refocus on physical activities to stay fit and healthy.
During the extended period of inactivity, the metabolic rate
of your body slows down. The enzymes that are responsible for breaking down
triglycerides start switching off. So start exercising in a modified capacity.
It will help boost the metabolic rate of your body and gain lost muscle mass.
Here are a few tips by Fitness World Experts which you
can refer to, to get back to
exercising after an injury/illness:
1.††† Start with walking
Walking is a gentle form of movement that requires minimal
effort. Start with 10 minutes of walking every day.† You could also consider walking on a treadmill at a slower pace.
Listen to your bodyís response and gradually increase your time. Studies depict
that around 75 minutes of walking per week help improve fitness levels
2.††† Donít push too hard
If you have started doing aerobic exercises, avoid working
out with the same intensity as you did before. Too rapid return can lead to
other injuries like stress fractures and tendinitis. The fastest way to get
back to the normal routine is to give your body the time it needs to heal and
3.††† Pay attention to nutrition
You must continue to maintain a healthy diet as you had
throughout the recovery process. A larger portion of your diet should comprise
of proteins, vegetables and fruits. Pay attention to hydration as well. Drink
around 75 ounces of water every day. It will help regulate body temperature and
lubricate your joints.
4.††† Set realistic expectations
Depending on the severity of the illness or injury, it might
take a few weeks/months for you to perform exercise at your highest level. If
an injury/illness has caused a permanent change, then make some permanent
adjustments to your fitness routine. Understand that rolling back to exercise
might take time.
To sum up, making a gradual comeback to an exercise routine
is essential. However, before returning to any physical activity, seek the
guidance of a therapist. He will understand the mechanism of your injury and
suggest the safest exercises for you.
If you are looking for fitness accessories or equipment
to make your workout, safe and smooth, then Fitness World India is the name you can count on!
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