Workout Wednesday... When you're returning to workouts after an injury, illness or extended break. Man, it can be hard! Don't let intimidation get the best of you. Recommit to your health with a few tips.
Your chronic condition flares up (ok, talking about me), you twist your ankle, you just got really into football season, or work has you so busy and stressed, your fitness hit the chopping block. Whatever your reason for staying away from the movement that heals your body and mind, it's time to get back on track when you can move without pain.
First, find your purpose. Many people call it a why. In Beachbody, we used to say find a why that makes you cry. Your decision to commit to your health has to be for you and the reason should go deeper than the thong on that bikini you wore in high school (really? I didn't ever get brave enough to do that... for the record). Once you know you really care to make the change, post the reason somewhere in your house like on the front of your fridge and check in with your doctor.
According to an article from Time.com, written September 2019, we should assess our reasons for getting fitter, take our time easing back into the routine as our body will lose muscle and strength after just two weeks off, and, choose exercise that incorporates warm up, cool down and a more holistic approach. As stated in the article, “Too often people focus on the common [motivators] in terms of weight, or they have a health scare, or they want it for someone else,” says Cedric Bryant, president and chief science officer at the American Council on Exercise. “You have to start examining why. Ask, ‘why do I want to make, this switch?’ It really has to be focused on things that are really meaningful for you as the individual and finding your right why.”
Maybe you're thinking about your why and now you want to find a workout and other support for your process. Could you do a 10 minute cardio workout from Youtube or plan a walk into your day? How about a dance competition with your kids? Just 10-20 minutes in the first few weeks will help you develop a pattern and routine again. Put it on the calendar and commit to yourSELF. Post it and treat it like a doctor's appointment. You can even pay yourself the co-pay you'd spend if you had to travel and save that money for new gear or equipment or something like a massage.
For me, I have to ease back into workouts after my flare up, and add onto that, we are traveling. The pretty little house we are renting in Canada has a workout space with a bike and yoga bolsters. Patty might enjoy the bike, but I can't take that option with my interstitial cystitis (major trigger there). I scoured through my Beachbody on Demand and found a workout that takes just 20 minutes of my time and all I need to bring is a step. Transform 20, it is.
When first moving more, we tend to get sore muscles. This is where the Deep Blue rub comes in. I'll be applying that to my joints and achy spots before movement or after depending on how I feel. Given the recent upper respiratory issues I've had, I'll combat breathing trouble with some peppermint oil or Breathe rubbed onto my chest prior to movement. AND, we can't forget to hydrate. Hydration ensures your muscles, brain and body don't deplete from your workout.
So, take some time to think about it... what will get you moving? How will you listen to your body to avoid injury? Plan in your stretching and your hydration. Post your why. Pay yourself. Why not?