Life was always unpredictable. The COVID-19 pandemic only made this volatility much more palpable.
Around the world, more people have become health-conscious to alleviate the dangers of stressful jobs and toxic relationships. Exercise gives you a sustainable high due to its release of endorphins. No wonder it feels immensely demoralizing when a sudden illness or accident ravages your rigorous fitness routine.
Thankfully, many people can eventually get back to exercising – at least to some degree. These guidelines will help you regain your fitness levels as you recover.
#1 Get a Full Body Medical Test
Extended illness can leave your body drained of essential vitamins and minerals. If you suffered limb injuries in a road accident, it is not going to be painless to resume lifting weights at the gym. Before working out, it is essential to undergo a complete medical examination.
Your doctor will likely prescribe tests to detect iron and Vitamin D levels. Routine blood pressure and cardiovascular exams are crucial to lowering the risks of medical complications while exercising. The physician will also ask you about any persistent pain, dizziness, or lingering side effects of your medication.
VeryWell Fit also recommends flexibility testing for your shoulders, hamstrings, and lower back to rule out postural imbalances. The accident may have limited your range of motion, which mandates adaptations to your old workout routine.
#2 Check Your Fitness Levels at Home First
Once your doctor approves, we recommend checking your fitness levels at home before reactivating your gym membership. The unforeseen incident may have taken a heavier toll on your energy levels than you imagine.
The New York Times recommends simple at-home exercises to check grip strength, oxygen consumption during exercise (VO2 max), and core strength. You can check these parameters at the neighborhood park using a regular pull-up bar, a running track, and a yoga mat.
Typically, being able to hold on for up to 20 or 30 seconds is beginner-level for women and men. You can check your VO2 max score on an online calculator by inputting the distance you ran within a timeframe. Likewise, holding a plank for a minute or more is considered a good score.
#3 Develop a Meal Plan to Address Missing Nutrition
A standard protein powder may not cut it when exercising after being away sick for months. A microbial infection can cause inflammation – the body’s defense for fighting off the foreign agent. As you kickstart your pre-illness fitness regime, your diet will also need an extra boost.
Harvard Health Publishing notes that fruits like blueberries and leafy green vegetables contain antioxidants and polyphenols. These protective agents nurture your body from within. Other wholesome foods to incorporate in your weekly meals are fatty fish, nuts, tomatoes, and olive oil.
Your body will also need extra calories, protein, and hydration. Cleveland Clinic has excellent advice: nutrient-dense snacks like avocados, nut butter, and cheese.
In general, it is best to avoid ultra-processed foods and refined carbs. In that sense, the advice is similar for us all. But you want all the caution you can get when bouncing back from bed rest.
#4 Consult a Nurse for Periodic Check-ins
One primary healthcare professional who can benefit you immensely as you recuperate is a compassionate nurse. Several people who take up nursing see it as a vocation. A registered nurse (RN) has expertise in helping patients make healthy lifestyle and behavior changes.
Many nurses now opt for RN to FNP online programs to become family nurse practitioners. They learn to treat patients at different life stages and extend compassion for physical, mental, and developmental wellness. It allows them to care aligned with your value system, beyond conducting exams and administering medicines.
Spring Arbor University notes that such courses help nurses transform people’s lives through compassion and positive communication. Consider setting up a recurring appointment at a community or outpatient clinic to track your fitness progress and recovery.
Healthcare in America often gets a bad rep for being unaffordable and fragmented. Faith-based programs can be healing and reassuring. A network of additional care will help you stay strong as you restart your workout routine after a long absence.
#5 Work on Building Mental Strength
It can be easy to feel disheartened when you get fatigued after two reps at the gym. Will you ever regain the confidence you once had?
Exercise motivation can be hard to muster when your body is still regaining its old form. Building mental strength will help you get there faster. Practicing mindfulness through deep breathing and nature walks may sound trite. But you have to try it to feel the difference.
Jess Thom, an Olympic psychologist for Team GB, staunchly believes in skill visualization. For example, picture yourself at the gym from start to finish, completing your routine and ending with celebration. Scientists report that visualizing stimulates similar neural pathways as the ones fired by actual performance.
Maybe the accident altered some facets of your life permanently. Your agility may be less, and limb flexibility may take a hit for good. At such junctures, you can feel a weird mix of resentful and grateful – thank goodness it wasn’t any worse. The best approach is to be gentle to yourself but avoid self-pity. After all, the deal with exercise is physical and mental resilience in harmony.
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