Last week I wrote about training while sick and as discussed, sometimes we need to listen to our bodies and take a rest. There are times when our bodies need a bit more than just a few days of rest and this can come in the form of a doctor advising against physical activity or even bed rest.
Whether it be due to illness or recovering from injury or surgery there comes a time when we need to just stop doing and let our bodies rest.
I am very recently and personally familiar with a doctor’s recommendation to reduce all activity. My clients and many who have seen me around town recently know that I am expecting twins in a few short weeks. As it turns out, my body is not tolerating this pregnancy as well as I would hope resulting in my need to make drastic changes to my fitness activity and lifestyle.
I have worked with many clients over the years with reduced mobility, activity restrictions, and health related fitness challenges. As a volunteer fitness instructor with the MS Society, I am very familiar with developing fitness plans for clients confined to a chair or even a bed. So when it was recommended by my doctor to stop lifting weights, quit running and jumping, and limit the amount of walking and most recently standing (gasp!), I am not oblivious to what is required to maintain some semblance of a fit lifestyle.
I know, I know a day or two of rest sounds exhilarating. When it is stretched to a week, two weeks or even a few months it can be quite exhausting and very frustrating.
It is important to keep your body moving to avoid soreness, numbness and stiff muscles. Exercise with some safe movements and stretches. While a bit more difficult with restrictions, it is important to maintain good circulation and blood flow. Ensure you are well supported in a chair or with pillows if in bed. Try gentle head circles, shoulder rolls, and ankle circles to loosen your joints. Exercise will release endorphins and help improve your mood. Always check with your healthcare provider before any exercise while on restricted activity.
Practice deep breathing. We all know how calming a couple of deep breaths can be. Try a few calming breaths multiple times a day to keep relaxed.
Watch what you eat. It is so easy to opt for convenience, pre-packaged foods that are easy to prepare. I know it is difficult to prep delicious, nutritious meals when you should be resting. Put some thought into what fresh foods you can easily prepare with minimal effort and take advantage of good food boxes and grocery delivery services if you don’t have someone to do the shopping for you.
Drink plenty of water. It is so easy to forget about water intake. Our bodies need water even when we are resting.
Feed your emotional well being. Keep in touch with friends. If you aren’t up for visiting people face to face, keep your phone and contact list handy or interact online.
Consider pampering yourself. Some massage therapists, manicure or pedicurists, and hairstylists make house calls. It is amazing what a little self-love can do. As with exercise, consult with your doctor to ensure safety prior to any massage.
I must admit, it has been difficult and very frustrating to abandon my usual training. I am working on staying focused on what I can do now to stay healthy and ensure that I can safely and effectively get back to my previous fitness once these babies are born.
