Life is not always easy and everyone faces challenges and setbacks. I noticed that myself a while back. Not being able to do the workouts you normally do can be very annoying. Mentally it can be difficult but also physically you may be afraid of going backwards too fast. But don’t be afraid, because even if you are ill or have to recover from an injury, you can work on your fitness. In this blog I wrote down 4 helpfull tips on how to deal with fitness setbacks due to illness & injuries.
1. Focus on nutrition
Now that you can’t do any or fewer workouts, it’s a good time to take a good look at your diet. An important part of a healthy lifestyle, and in busy times, a good and varied diet sometimes falls short. Analyze what you have eaten recently and consider whether you are eating enough carbohydrates, proteins and good fats. And don’t forget the vitamins, fiber and minerals! I also want to remind you that drinking enough water is also part of a healthy diet. By taking good care of yourself, you will feel better and there is a good chance that your recovery will also go faster.
2. Do what you can
In almost all cases there is something you can do. In the case of exercise, you can take a walk when you are ill, you get some movement and fresh air too. If you have an injury to the upper body, you can most likely still do some exercises for your lower body and vice versa. You can try doing some stretches or gentle floor exercises. Always make sure to consult with your doctor or a professional. And if you really can’t move at all, prepare yourself well when you can again by reading a book about health, nutrition or training or watching informative videos.
3. Stay positive
Stay positive! That ‘s sometimes easier said than done. Our health is a valuable thing and if it doesn’t go well it can have a significant impact on how you feel and think. A positive mindset and the ability to put things into perspective can help you. Not just in case of illness or injury, but always. Have you ever tried mindfulness? I wrote another article with tips for mental health, you can find it right here.
4. Take it easy
Don’t rush anything. Going back to your workouts at the level you where before your ilness of injury too quick is not a good idea. Take it easy, start with a short workout and slowly build up the intensity and duration of your workouts. Pay attention to how you feel, how your body feels during and after training, not to mention the next day. You really don ‘t need to rush anything, remember that your body is precious and you only have one! A quick return that is too fast can set you back twice as far. You certainly don’t want that, so take it easy.
Have you ever had to deal with an illness or injury? How did you handle that? Share your tips in a comment below and help other dealing with fitness setbacks due to ilness & injuries.
“Every setback is a setup for a comeback! “