Exercising after surgery or illness

If you’ve been inactive following surgery or been recovering from an illness you might feel apprehensive about starting to exercise again. It’s important to listen to your doctor and make sure you are fully recovered but once you’ve had the all clear from your healthcare practitioner it’s time to start thinking about building up your fitness again.

Returning to normal physical activities after a long period of inactivity is really important for your recovery- your muscles will naturally be weaker, and you will feel much less fit than before so you need to build your strength and fitness back.

Listen to your body
Following illness or surgery it’s important to listen to your body. You might be eager to get back to your normal activities but even after your doctor has given you the all clear you still need to remember to rest and recover. Start off slowly - walking is a great way to start getting fit again and help your body heal. Over time you can gradually increase the intensity and time spent exercising. If you enjoy walking you could join a group (check out Ramblers for local walking groups) to keep you motivated.

Make Positive Changes
Whether you have had a joint replacement, heart attack/heart surgery, illness such as Covid or other respiratory illness, you should think about what changes you can make to your lifestyle to help aid recovery and support your body.

• If you smoke, consider quitting
• Eat plenty of fresh fruit and vegetables
• Drink lots of water
• Cut down on alcohol
• Try to get good quality sleep

As you get fitter and stronger you can start to add to your exercise routine- strength training is important to help build muscle and improve cardiovascular health. If you want to protect your body and help prevent further injury then you should add strength training to your routine alongside cardio training such as walking, running, swimming or cycling. Joining a fitness class is a great idea to help keep you accountable with the added bonus of being lots of fun and a great way to meet new friends. After being stuck inside following illness or surgery it’s common to feel isolated so joining a class is a great way to improve mental health too. Move It or Lose It  is a great class for people who have mobility issues and can be carried out seated if necessary.

Personal Coaching and One-One Sessions
If you are feeling overwhelmed at the thought of joining a class but you still need the motivation and help you might like to try one-to-one sessions with a personal trainer. Your personal trainer will be able to tailor the session to your abilities and needs making it a great option if you are recovering from surgery or illness. Just make sure you have the all clear from your healthcare professional and be sure to tell your personal trainer what you are recovering from, how you are feeling - physically and mentally and what your fitness goals are.

If you have been given the all clear by your doctor and are looking to get back into exercise following surgery or illness but you're unsure where to start, contact Amanda.