1. Gradual return
Understand that you have just taken a 3-4 month break from these activities. Your body and mind need time to ramp back up again. Start with low intensity workouts or activities and after a week or two begin to build back up. You may need to begin with only 1 or 2 days per week and then gradually increase the number of days per week you
2. 3 key components
Return to fitness requires 3 key components – cardiovascular exercise, strength training, and flexibility. Each component is essential and all 3 should be included as you build up your activity level.
3. Rest Days
Your body needs rest time to recover and heal itself. Initially, begin with at least 2-3 rest days per week and always have at least 1 rest day as part of your weekly routine.
4. Warm Up and cool Down
A good warm up and cool down can help prevent muscle soreness after activity and will make your muscles more work more efficiently. Daily stretches can really help with mobility and also have a large beneficial effect on mood and energy levels.
5. Focus on Technique
Regardless of the activity you are performing, proper technique will minimize the chance of injury and post-activity soreness.
6. Listen to Your Body
There is a difference between “hurts so good” and” hurts not so good”. Don’t push through discomfort as it is often your body’s warning sign that a muscle or joint is not handling the starin that is being placed on it.
As you return to activity your body will be working harder and burning more energy. Because of this, you may feel more tired than you had been previously. Give your body the sleep it needs to recover and keep your fresh.
8. Have fun!
Not much is more daunting than returning to an activity that you don’t really enjoy. This may the perfect time to start a new activity or participate with a friend to add some social benefit as well.
Any questions, please be sure to reach out and ask!
~ Trevor, Physiotherapist