When you’re sick, it is hard to want to exercise, and in most cases, you probably shouldn’t exercise at all. But once you’re feeling better, it’s important to get back to your regular workout routine as soon as possible. Exercise can help you to regain your strength, improve your mood, and reduce your risk of getting sick again. Here is how to start exercising again after being sick.
8 Tips on How to Start Exercising Again After Being Sick
- Start slowly. Don’t try to jump back into your regular workout routine right away. Instead, start with short, easy workouts and gradually increase the intensity and duration of your workouts over time.
- Listen to your body. Pay attention to how you’re feeling during and after your workouts. If you’re feeling tired, sore, or short of breath, take a break. Don’t push yourself too hard, especially when you’re just starting out.
- Focus on low-impact exercises. Low-impact exercises are easier on your body than high-impact exercises. Some examples of low-impact exercises include walking, swimming, and cycling.
- Avoid exercises that put stress on your joints. If you’re sick, you’re more likely to experience joint pain. Avoid exercises that put stress on your joints, such as running and jumping.
- Stay hydrated. It’s important to stay hydrated when you’re exercising, especially if you’re just starting out. Drink plenty of water before, during, and after your workouts.
- Eat a healthy diet. Eating a healthy diet will give you the energy you need to exercise and recover from your workouts. Make sure to eat plenty of fruits, vegetables, and whole grains.
- Get enough sleep. Sleep is essential for muscle recovery and overall health. Aim for 7-8 hours of sleep per night.
Sample Workout Routine for Beginners
- Warm up for 5 minutes with light cardio, such as walking or jogging.
- Do 10-12 repetitions of each exercise.
- Rest for 1 minute between sets.
- Cool down for 5 minutes with light cardio and static stretches.
Sample Exercises
- Squats
- Push-ups
- Lunges
- Rowing
- Crunches
- Plank
As you get stronger and more experienced, you can increase the number of repetitions and sets, and add in more challenging exercises.
It’s important to remember that everyone is different, and it may take some time to get back to your regular workout routine after being sick. Be patient with yourself and don’t push yourself too hard. If you have any concerns, be sure to talk to your doctor before starting a new exercise program.
