4 Tips for Recovering and Regaining Strength After a Hospital Stay.
Even the most skilled athletes can find themselves in a weakened position after going through illness. Whether you’ve been hospitalized, bedridden for a while, or gone through long-term chronic illness, these tips can help you recover and develop strength without straining your delicate muscles.
1. Practice Core Exercises
In order to balance recovery and exercise, your main focus should be strictly body-weight-based exercises. This allows you to tune in completely to your body’s needs without having to worry about the safety of using weights.
Your core is the most important piece of developing strength. It can be especially crucial if you were bedridden for long periods. To begin, try using an Amazon exercise ball to practice sitting upright. While you do this, make sure your posture is straight and your core is engaged.
If this is comfortable for you, try keeping your feet on the floor, and slowly lying back and sitting up while on the ball. This can become the foundation for sit-ups and crunches later.
2. Do Leg Flexes and Extensions
If you are able, start by flexing and pointing your feet back and forth. Once you are able to do this for 10-15 reps for 3 sets comfortably and with little strain, you can move on to calf raises. If these are too easy for you, you can start moving into squat-type movements.
Begin without weights, and only when you feel comfortable, add weight slowly and gradually. If you are unable to squat your body weight yet, try a sitting leg press. Do not attempt a lying leg press if you are not comfortable squatting your body weight.
3. Improve Your Arm and Shoulder Exercises
If you’ve had an IV in, or another type of central line, your arms could be sore and it may be tough to start moving them right away. Start gently by raising your arms, and attempting to hold them straight and at shoulder level for as long as you can. If you’re able, try adding circular movements to test your shoulder flexibility.
With these, try moving your arms in different directions to stretch, contract, and flex different muscles. Do what feels good for you, and if one direction or movement seems more difficult than another, try investigating why that is so that you can focus your efforts properly.
These types of exercises can be referred to as isometric exercises. This focuses on the contracting of your muscles in very specific places. This is also very effective in identifying how your muscles are doing post-illness, and helping you identify areas that need extra help.
4. Rest and Nourish Your Body
Building strength does not only happen when you’re doing exercises. While it may be frustrating to not be at your baseline strength level, it’s important to let your body rest. The rest will be especially important in helping your body fight off any residual illness.
Hydration and a healthy diet are also key to your recovery. Be sure to speak to your doctor about what a good diet is for you. For optimal hydration, experts recommend 3.7 liters a day of fluids for men, and 2.7 liters for women.
Persistence and Patience Pays Off
Keep in mind that results will not happen overnight. Give yourself time and space to reap the benefits of slow and gradual movement back into your regular exercise routine. Taking things slow in the weeks following a hospital stay can benefit you more in the long run. Just keep making slow progress and before you know it, you’ll be back to your baseline of athleticism.
