Returning to the gym after surgery requires a careful and gradual approach to ensure proper healing and minimize the risk of complications. This gradual approach can be 2 weeks to 2 months or even longer. Here are some general steps to help you get back in shape after surgery:
Consult Your Doctor: Before starting any exercise program, consult with your doctor or surgeon to get their approval and guidance.
Start Slowly: Begin with gentle activities to gradually reintroduce movement and exercise into your routine.
Listen To Your Body: Pay attention to any discomfort or pain during and after exercise. If something doesn't feel right, slow down or modify the activity.
Gradually Increase Intensity: Gradually increase the intensity and duration of your workouts.
Stay Consistent And Be Patient: Consistency is key to progress. Stay positive and patient with yourself throughout the process. Celebrate small milestones and focus on the improvements you make, even if they seem minor at first.
Getting up and moving throughout the day is essential for both your physical and mental well-being. Leading a sedentary lifestyle, where you spend long periods of your day sitting at a desk with little physical activity, can have detrimental effects on your health physically and mentally. Here are several ways you can incorporate movement into your daily routine:
Take short walking breaks: Set a reminder on your phone or computer to go off every hour or so. When it rings, take a short 5-10 minute break to walk around your home, office, or neighborhood. Walking is a simple and effective way to get your body moving, increase blood circulation, and reduce stiffness from prolonged sitting.
Stretch regularly: Stretching is an excellent way to relieve muscle tension and improve flexibility. Incorporate simple stretching exercises into your day, especially after waking up, during work breaks, or before bedtime. Focus on major muscle groups like your neck, shoulders, back, hips, and legs. Stretching can be done virtually anywhere, and there are plenty of easy-to-follow stretching routines available online.
Do quick home workouts: Incorporate a bit of fun and exercise with short home workouts. There are numerous bodyweight exercises that require no special equipment and can be done in a small space. Choose exercises like jumping jacks, squats, lunges, push-ups, or planks for a quick burst of movement and energy.