Getting back into exercise after illness can be challenging. Tips for returning to exercise after being sick include starting at home, keeping hydrated, and avoiding overexertion.
People who want to return to exercise after a long period of inactivity due to illness can discuss this with their doctor.
This article explores how soon to exercise after being sick, tips for returning to exercise, and light exercises to try after a period of illness.
There is no exact rule about when a person can return to exercise after being sick. How long it takes someone to start feeling well enough to exercise may vary depending on the type of illness they experience.
For example, a
As another example, if a person experiences an illness that involves vomiting or diarrhea, such as gastroenteritis, they need to wait until their symptoms go away before returning to exercise.
If someone wants to return to exercise after a major health event, such as a heart attack or stroke, or if they have a chronic condition, they need to consult a doctor. They can ask about when it may be appropriate to start exercising and what types of exercise to do.
People may want to consider the following tips when returning to exercise:
Start at home
There are many light exercises, such as stretching, that a person can perform at home.
Before returning to the gym or other group exercise settings, individuals need to consider the risk of spreading viruses, bacteria, and other pathogens.
A 2021 article highlighted the importance of staying at home while unwell. The authors noted that group exercise while experiencing a respiratory virus has links to transmission to other individuals, particularly during indoor exercise.
Ease back in
The
For example, a person may want to start with gentle stretching and brisk walks. They should avoid overexerting themselves with intense exercises such as weightlifting or sprinting.
When a person feels ready for more intense exercise, they need to start with lighter weights with fewer sets than usual. For cardio exercise, they need to shorten the duration of their workout. As they start to feel better, they can gradually increase the amount of intense exercise they do.
Keep hydrated
People always need to ensure they drink plenty of water when exercising.
They also need to manage their electrolyte levels. Certain foods, such as bananas and other fruits, also contain electrolytes. The
Listen to the body
The most important tip is to listen to the body.
If a person starts to experience fatigue or exhaustion a few minutes after starting exercise, they need to stop and rest. They may also feel the need to take longer breaks between workouts than usual after recovering from illness.
While this may feel frustrating for someone who exercises regularly, it is important to allow the body time to rest and recover. Overexertion may lengthen the recovery process.
Any kind of movement that
Some light exercises a person may want to try include:
Tips for returning to exercise after being sick include starting at home, easing back in with light exercise, keeping hydrated, and listening to the body.
How soon someone should return to exercise after being sick depends on the type of illness they experience. A doctor can offer more guidance on an individual basis.
Light exercises someone may want to try after being sick include walking, stretching, and gardening.
