You had COVID, and now you're keen to get back to your usual fitness routine.
But you, like many others, are experiencing the after effects of time away from training and energy spent beating the illness.
Returning to your usual routine too quickly could result in injury or illness, so it's important to take things gradually. Here are a few tips for returning to exercise safely and effectively.
1) Start by gradually increasing the amount of time you spend exercising.
If you were previously spending an hour at the gym, start by exercising for 30 minutes instead. As your body gets used to the new routine, increase the time again.
2) Mix up your exercises.
COVID may have left you feeling weaker or more fatigued than usual, so it's important to choose exercises that won't fatigue you too much. Try mixing up cardio and strength training, and focus on low-intensity exercises at first.
3) Drink plenty of fluids.
Dehydration is a common side effect of COVID, so make sure you drink plenty of fluids before, during and after exercise. Not drinking water immediately following exercise, means your body won’t receive its replenishing nutrients as fast and your performance and recovery may be affected in the following days.
4) Take breaks as needed.
If you feel tired or weak, take a break. It's better to slow down or stop completely than to push yourself too hard and risk an injury.
5) Listen to your body.
And above all, remember to listen to your body and adjust your routine accordingly. If something doesn't feel right, stop immediately, take a rest and consult a doctor if needed.
6) Be honest with yourself.
It's important to be honest with yourself when it comes to returning to exercise after COVID. If you're not feeling up to hitting the gym just yet, that's okay! There are plenty of other ways to stay active and get in shape. Try taking a walk, going for a bike ride or swimming.
7) Walking is a great way to start getting back into exercising after COVID.
Walking is a low-intensity activity that's great for your overall health. It also helps to increase blood flow and get your body moving again. Start by walking for 10 minutes at a time and gradually increase the duration as you feel more comfortable.
8) Yoga is another low-intensity activity that can be great for COVID survivors.
Yoga helps to increase flexibility and improve breathing. It can also help to relieve stress and tension. If you've never done yoga before, it's a good idea to find a beginner's class or watch some tutorials online.
9) Get your nutrition right.
One of the most important aspects of returning to exercise after COVID is making sure you're getting enough essential vitamins and minerals to continue your recovery journey. Don't forget, you're body has been through a lot!
Make sure you're incorporating whole foods in your diet so you can fuel your body properly with natural vitamins and minerals. Making sure you get enough of the macronutrients too - low GI carbs, lean protein and good fats to keep your body functioning the best it can.
Aus Natural Protein is of course a whole foods based meal supplement you can take if you don't get enough protein in your diet. Click here to find out what the Australian government recommends for your daily intake of protein based on your age, gender, height and weight.
10) Setting goals, take it slow.
Returning to exercise after COVID can be both challenging and rewarding. Setting goals for yourself can help you stay motivated and on track. Whether your goal is to lose weight, gain muscle or just feel better overall, make sure it's something you really want to achieve. Don't forget, set small achievable goals, because big ambitions are made up of lots of smaller achievements!
Following these tips will help you safely return to your usual fitness routine after COVID. Just be patient and take things gradually, and you can safely return to your usual fitness routine and get back to feeling like your old self again. We wish you the best on your recovery journey.