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Wednesday, Jan. 8th 2020 NO-FAIL TIPS FOR GETTING FIT (AGAIN) AFTER INJURY, ILLNESS OR LAYOFF It’s one thing to consciously take a break from your workout routine, but no one likes being sidelined from exercise due to something outside their control. Getting sick or injured can mean a few days, weeks or months away from the gym are warranted. Isometric contractions in the hospital bed (only if allowed by your doc, mind you). Single leg squats when standing up from the couch with your good leg.
Bicep curls with the one arm that isn’t incapacitated. Whatever movement you can muster, get moving. Jump back in — slowly, and carefully. When you’re coming back from a long break, you should basically not assume anything about your body or it’s capabilities.
Be wide open to feedback, and listen to the messages that your body sends. Modify exercises, intensity, length, range of motion, etc. as you need to. Step 3. Put on some of your favorite tunes.
Start slow. Even though the Centers for Disease Control advocates 150 to 300 minutes every week, or 20 to 30 minutes a day of moderate aerobic activity, you can start getting back in shape by working out for 10 minutes at a time. Keep a workout journal to help you stay motivated. Write down your main goal, and then smaller goals for one week, two weeks, and one month. For instance, if your main goal is, “Run a marathon in a year,” don’t expect to start running 10 miles.
Continued 3. Start slow. Maybe you used to run 5 miles a day or were the star of your local softball league. You’ll likely be able to get back to where you were, but you need to be patient.
Whether you’ve taken a break after an illness or injury, a vacation or laziness, it’s still totally possible to get back into the swing of things. You will get that strength and fitness back. The author, who has fibromyalgia and chronic fatigue syndrome, among other conditions, talks about her cyclical grieving process for her old life, healthy body, and dreams that are no longer a fit.
Make a conscious effort. Try do something active and make some progress every day. Sometimes you’ll feel too sick to get up and really do it, but as long as you tell yourself you’re going to really do something and really make a conscious effort, that’s all you can ask of yourself. 2. Get a Fit Note. Once you’ve been sick for more than seven days in a row, it’s vital to get a fit note (a statement of fitness for work) from your GP or hospital doctor.
This note will provide evidence of how capable you are to work and will typically include details of your condition and any further treatment that’s required.
List of related literature:
|from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone|
|from Meals that Heal Inflammation|
|from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging|
|from Physical Management for Neurological Conditions E-Book|
|from Looking for Lovely: Collecting Moments that Matter|
|from Psychology of Physical Activity: Determinants, Well-being, and Interventions|
|from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body|
|from Shut Up and Train!: A Complete Fitness Guide for Men and Women|
|from The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First|
|from The Time Paradox: The New Psychology of Time That Will Change Your Life|