Title: Post-Illness Workouts: When to Jump Back in and What to Know
Returning to exercise after an illness can be a challenge, but with the right approach, you can ease back into it safely and effectively. Here are some tips and light exercises to consider:
When to Exercise After Being Sick
There's no one-size-fits-all answer to this question. The timing of your return to exercise depends on the type and severity of your illness. Generally, it's best to wait until your symptoms have completely disappeared before starting to exercise again.
For example, if you've had COVID-19, experts recommend waiting at least 7 days without any symptoms before resuming exercise. Even then, you should start with lighter activities and gradually increase the intensity over time[1].
Tips for Returning to Exercise
Start at Home
Start by doing some gentle exercises at home to get your body moving again. This could include stretching, yoga, or even light household chores like gardening or vacuuming.
Ease Back In
Don't rush back into your pre-illness workout routine. Instead, start slowly and gradually increase the intensity and duration of your exercise sessions. For example, you might start with a 10-minute walk each day and gradually build up to longer walks or more intense workouts as your body feels ready.
Stay Hydrated
Even if you're not sweating much during exercise, it's important to stay hydrated. Drink plenty of water, and consider adding electrolytes to your water or eating foods like bananas and other fruits, which are rich in electrolytes.
Listen to Your Body
Pay close attention to how your body feels during and after exercise. If you feel tired, sore, or just generally not up to it, take a break. It's important to give your body time to recover and heal.
Light Exercises to Try After Being Sick
Walking
Walking is a great low-impact exercise that can help improve your cardiovascular health and mobility after an illness. Start with short walks and gradually increase the distance and intensity as your body feels ready.
Yoga
Gentle yoga can help improve your flexibility, balance, and strength after an illness. Plus, it's a great way to reduce stress and improve your mental well-being.
Chair Exercises
If you're not feeling up to standing exercises, chair exercises can be a great alternative. These can include simple moves like leg lifts, arm curls, and shoulder presses.
Light Weightlifting
If you're feeling stronger, you might consider incorporating some light weightlifting into your routine. Start with light weights and do fewer repetitions than you would normally, and gradually build up from there.
Resources
For more information on returning to exercise after an illness, check out these resources:
- When to Exercise After Illness
- Exercising After Illness: 15 Expert Tips
Enrichment Data:
There are some general guidelines to consider when returning to exercise after an illness:
- If your symptoms are above the neck (e.g., runny or stuffy nose, mild sore throat, light headache), it's generally okay to continue with a lower-intensity exercise routine. However, always listen to your body and stop if you feel worse[3].
- Symptoms below the neck (e.g., fever, chest congestion, body aches, nausea) are clear indicators that you should rest and avoid exercise until these symptoms resolve[3][5].
After an illness, it's crucial to stay hydrated during your exercise sessions, even if you're not sweating much. Drinking plenty of water and consuming electrolyte-rich foods can help prevent dehydration.
If you've experienced dehydration due to illness or any other reason, it's important to rehydrate properly before starting any exercise routine. Symptoms of dehydration include dark yellow urine, dizziness, and fatigue.