Getting Back into Your Exercise Routine after Illness

Feeling under the weather?

Each year, between 5 - 20% of the population contracts the flu. It results in over 200,000 hospital admissions each year and 31 million outpatient visits.  We’ve all experienced those yucky symptoms: fever, body aches, sore throat, cough, headache.

So, after being sick, what’s the best way to get back to your exercise routine? Here are a few simple ways to ease back in.

Be honest with yourself about how you feel

As you begin to work out again, give yourself permission to check in, move slowly, and take breaks when you need. If you find you’re not quite ready to do a challenging workout, be willing to cancel it and try again in a few days. Notice your hydration levels; if you are struggling to hydrate you might consider IV hydration to balance fluids. 

Start slowly and prioritize gentle workouts

Walking, pilates and yoga are great options for the first week back. Think light cardio as opposed to heavy lifting.

Take breaks

During your exercise session, take extra breaks when you need to. Rest as much as you need to between sessions too. Sleep is one of the best ways to cultivate the recovery process so make sure you’re getting 8 hours or more each night. 

Concentrate on nutrition

When you were ill, you may have lost your appetite or fallen out of your healthy eating routine. One great way to feel amazing again is by focusing on great nutrition. Load up on fruits, vegetables, healthy grains, lean protein, and food that’s in season. During the winter I find that soups and stews are especially comforting and a great way to cook one meal that you can have ready to go throughout the week. You’ll feel your energy come back by nourishing your body the way it deserves.

What are your go-to ways to build back up after being sick? I’d love to hear!

Wishing you a healthy and happy start to the new year. ;)