Back to the gym after a week of viral? Here’s what can help

Experts recommend that one should pay attention to the symptoms. “If you experience fatigue, persistent cold, and cough, it is better to avoid or postpone restarting gym,” said Dr Vithlani.

One should avoid rushing, said Dr Ritesh Shah, senior consultant physician, Bhatia Hospital, Mumbai. “Rest and sleep are your body’s best allies in the recovery process. Ensure you’re getting enough sleep to help your body heal and regain its strength. Adequate rest also helps your muscles recover faster. Inadequate sleep can hinder your progress and increase the risk of injury,” said Dr Shah.

Continue to practice good hygiene in the gym, said Dr Nidhin Mohan, senior consultant, internal medicine Narayana Health City Bangalore. “Wipe down equipment before and after use, use hand sanitiser, and avoid touching your face,” added Dr Mohan.

Agreed Dr Sunil Chaudhary, consultant, internal medicine, Fortis Escorts, New Delhi and shared that good hygiene must be practiced. “Wash your hands frequently and wipe down equipment both before and after usage to practice good hygiene. Make sure you get enough sleep and rest to help in the healing of your immune system,” said Dr Chaudhary.

Hydration and nutrition are also paramount during this period. “Your body requires hydration, especially after a viral. Ensure that you drink plenty of water before and after your workout. Hydrating yourself with electrolyte-rich beverages can be beneficial, especially when you’ve lost fluid during illness or fever,” said Dr Vithlani.

Dr Shah asserted that resuming your gym routine after a viral illness is a gradual process that requires patience and self-awareness. “By taking your time, starting with lighter workouts, getting sufficient rest, and being adaptable, you’ll increase your chances of a successful and injury-free return to your fitness routine,” said Dr Shah.

Consume a well-balanced diet rich in essential nutrients, including vitamins, minerals, and protein. Dr Vithlani mentioned that it is essential to prioritise whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed, sugary, or highly processed foods, as they can undermine your immune system and energy levels.

A balanced diet can help your recovery (Source: Freepik)

Tips to keep in mind

*If your viral illness lasted for five days, consider spending the next 10 to 15 days gradually building back to your previous workout intensity.

*Begin with easy-level workouts lasting around 20 to 30 minutes. Each day, add five or ten minutes to your workout duration during the first week. This can include light cardio, stretching, or yoga to ease back into physical activity.

*Pay extra attention to stretching and warming up. Your muscles may be stiff from the period of inactivity, said Dr Mohan.

*Dr Mohan also urged that one shouldn’t push too hard, or too fast. “Overexertion can set back your recovery. Gradually increase the intensity and duration of your workouts over time,” said Dr Mohan.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!