7 Ways To Come Back Into Fitness and Exercise After Having Covid-19

7 Ways To Come Back Into Fitness and Exercise After Having Covid-19
Take your time when you’re getting back into it.

There are many ways to come back into fitness and exercise after having covid-19. Exercise plays a key role, from a good night’s sleep to maintaining a healthy immune system, mental and physical health. The world is facing the Covid-19 problem, from lockdown phases and shelter in place mandates in 2020, to continued mask and vaccination mandates in 2021. In this tough situation, if you have suffered from COVID, you will feel a weakened immune system.

Thousands of people who have recovered from Coronavirus are thinking of starting their old exercise routine again. Coronavirus has different effects on different human beings. For some people, the symptoms are minor, and they recover quickly. For others, the symptoms are severe, and it can take much longer to recover from COVID. This means it is different for everyone in how quickly they can return to their previous exercise routine.

Lots of researchers are in the early stages of coming back into fitness and exercise after having COVID-19. Here we have described some ways to get back to previous exercise and fitness routines after having COVID.

Physical effects of COVID-19

When you involve your body in different fitness exercises, your heartbeat will increase because it’s taking in more oxygen. It is good for the heart and overall health. On the other hand, COVID is a respiratory illness and affects the lungs and breathing.

Even if you have recovered from COVID, you may still face COVID symptoms such as breathing issues, fatigue, or muscle aches. Some people have long COVID symptoms that can come and go for months. The common symptoms of COVID are:

• • Fatigue

• • Shortness of breath

• • Coughing

• • Headaches

• • faster heartbeat

• • feeling dizzy

• • pain in your joints and muscles

• • pain in your chest

Sometimes COVID may cause serious complications with blood vessels, heart, and lungs.

You need to consult a doctor if this happens to you.

When can you start exercise after having COVID?

When you can start the exercise and adopt your usual fitness level will depend on your circumstances. Some people recover quickly due to minor symptoms, while others find it difficult to accomplish daily tasks such as climbing stairs or making tea.

Before starting your fitness routine, you need to keep in mind the following things:

• • How severe the symptoms of COVID were

• • Whether or not you still have symptoms

• • Whether you had to go to the hospital or not

• • Whether you have pre-existing health issues

• • Your level of fitness before COVID-19

7 Ways To Come Back Into Fitness and Exercise After Having Covid-19

There are no specific guidelines about starting exercise after COVID, but you should follow some step-by-step approaches to better understand your needs and what your body can do.

The one thing you must do is to wait until you recover completely from coronavirus for at least seven days. Start slowly and gradually increase your exercise duration to see if your body faces any issues.

It is a frustrating and slow process to return back to exercise and sport after recovering from COVID. Here are seven ways to start the exercise.

1. Set Goals and Timetable

The first of 7 ways to get back into fitness and exercise after having covid-19 are to set goals and have a timetable. To be motivated towards an exercise and fitness routine after a long rest is very challenging. The first thing is to motivate yourself for exercise by setting simple, small, realistic, and measurable goals. Note down these goals in your mobile notepad or your whiteboard and check them off one by one.

For example, if you start with pushups, you can set a small number that you can easily manage. In this way you will feel happy and motivated after completing your daily goal. You can continue with that number for some days or a week. Then gradually increase the number of pushups as time goes on.

You can apply the same rule with other exercises like running, jogging, planks, etc.

It is critical for many people to schedule the exercise in advance rather than actually doing it. But making an advance schedule in a calendar will help you stick to your routine.

Keep your interests in view while scheduling your exercise routine. If you want to do exercise in the evening, plan the time accordingly. If you want to exercise at the start of the day, set it but be realistic.

2. Listen To Your Body

The second of ways to come back into fitness and exercise after having covid-19 are you must understand and listen to your body. If you feel COVID symptoms like chest pain or faster heart palpitation, stop exercise at once and consult the doctor.

Exercise and body movement is important for overall health, but things may get worse with COVID. Keep monitoring your body during your fitness routine and if you feel any unusual symptoms, stop the exercise and seek medical advice.

3. Take It Easy

After you recover from COVID, remember to start from a low level. Don’t try to become the athlete might have been before. Even athletes follow a gradual increase in exercise to get back to a high level fitness routine.

Your body needs time to level up to the intensity of the workouts. Start with a slow walk and if you feel good with that, try a little more the next day. Gradually increase the time for walking and after one or two weeks, start jogging. In this way, you will know whether or not your body has recovered entirely from Coronavirus.

4. Keep Patience

Patience is important when you start your exercise routine after coronavirus. The body becomes weak during COVID and needs time for healing. Even if you were training yourself for a marathon before getting COVID symptoms, you need to start with lighter exercise. Otherwise, it may become dangerous. So don’t be too hard on your body while you’re recovering from COVID.

5. Hold Yourself Accountable

When you discover that your body is ready for daily exercise, start your exercise routine with more of a tough and long duration. It will become difficult to stick to the exercise routine regularly but just bear with it.

You can stick to your exercise routine if you make another person your trainer. If you hold someone accountable for your exercise, you will become more punctual in following your fitness goals.

Yes, if you’re in a COVID situation, you have nobody to check on you. However, you can get help from technology. There are hundreds of apps and wearable devices to support people in fitness challenges and compromised circumstances. Some apps even provide full workout plans and challenges to keep you motivated, while others track running or jogging distance in miles.

6. Break Up Your Exercise Duration

Involving yourself in a workout routine does not mean you have to work out for long uninterrupted hours. In fact, there are many health benefits of a shorter workout during the day.

People who have desk jobs might sit for 6 to 8 hours a day, which harms overall health. But if you take regular breaks from sitting and do a short 5 to 10 minute bodyweight exercise, it will benefit your overall health.

If you cannot run or jog for an hour, you can run in short intervals of 5 to 10 minutes. Or, in a COVID situation, you can do 5 to 10 minutes of a strength training workout wherever the space is available.

7. Make Your Workout Social But Safely

Exercise keeps our bodies healthy and makes our muscles stronger. For many people, it is a way of communicating with other people. Whether in a gym, part of a walking/running group, or park, people enjoy chatting with others.

Try to involve those people in your workout routine to keep them interested and motivated. You can join a gym if it is safe or go to the park and exercise at a certain distance from others.

Coronavirus has affected many lives and people are restricted from maintaining a safe distance even from close relatives. Different phases of lockdown also restrict people from staying home to be safe. But you can do exercise at home to keep you motivated, active and healthy. There are hundreds of online videos and apps available that describe home workout plans. You can follow any of them that suits your body.

In Conclusion…

These are just 7 ways to come back into fitness and exercise after having covid-19. There are many more, and more new ways will come as we continue on in this pandemic.

What are some ways that you’ve kicked your fitness and exercise routine back into motion?

The Benefits Of Oatmeal


The benefits of oatmeal.
Now this looks like the start to a great morning!

You can pretty much start anywhere when it comes to the benefits of oatmeal. Oatmeal has been a staple in my life since I was a kid.  Aside from it tasting great, being a great source of fiber and easy to make, there are so many ways to make those delicious meals without it getting old.

Here are 5 quick benefits of oatmeal  and how you can take advantage of them today.

Eases constipation

While there are many things on the market to help with constipation, oatmeal can ease constipation. Oats are loaded with soluble fiber and that fiber allows water to remain in your stool. The more water you have in your stool, the softer it can be which makes it easier to pass.

Just 1 cup of raw oats can provide up to 43 grams of fiber. It is important to note that there are different types of oatmeal to consume. One is steel cut oats. Steel cut oats are a little bit more complex and you don’t need as much as traditional oats….and trust me, they get the job done. 

On the other hand old fashioned oats have a low glycemic index, which makes it wonderful for the digestive system.

Then you have instant oatmeal. Now this oatmeal is the best if you don’t have a lot of time to prepare in the morning and you need something quick and something that’s going to keep you regular throughout the day. 

If you are an adult you want to have your traditional old-fashioned oats or your steel cut oats. Instant oatmeal is best for children dealing with constipation.

Helps to lower blood sugar

Oats contain B – glucans, which help maintain glycemic control. With a G1 score of 55 and lower, they are great for maintaining your blood sugar without dips or rises. 

If you are diabetic, oatmeal is also great because it helps to reduce the amount of insulin.

Helps itching and irritated skin

 Oatmeal’s benefits are not just limited to an internal use. Oatmeal has the ability to bind to the skin and perform a protective barrier. In the same effect, this holds in moisture and can put an end to unwanted inflammation. 

Itchy skin can be a result of many things like eczema, psoriasis, dermatitis, dry skin and even sunburn. In this case you can make an oatmeal bath to soothe that irritation. You will want to get the kind of oats specifically for this purpose and not the kind for consumption.

Helps You Manage Your Weight

When you eat oatmeal, you’re going to feel full when you’re done. This is a good thing because it will help you with weight management. 

Also, don’t just stick to straight oatmeal either. There are so many delicious ways to prepare oats. You can use apples, blueberries, peaches, walnuts, almonds, cane sugar, brown sugar, cinnamon, bananas, etc…

In Conclusion….

I can go on about the benefits of oatmeal, but I’d like you to start experimenting with different recipes. See what kind of combinations you can come up with. Oatmeal doesn’t have be boring or bland. Jazz it up.

And don’t forget about the topical uses as well. See how it improves your skin and then make it part of your periodic self care routine.

How To Have Good Health For Men 40 and Over

How to have good health for men over 40
40 is a milestone, but it doesn’t have to signify a decline.

Good health for men 40 and over? Sounds like a plan. When we’re young, we’re more energetic in life. We can do heavy exercises easily and run for miles without being tired. We have a strong digestive system to pretty much handle every kind of food. Exercise plays an important role also.

As we age, human beings are less capable of doing tough exercises. Also, our digestive systems, for some, don’t work as well. People have stomach problems and other health issues. It can become difficult to manage a good health regimen at the age of 40 or above. If you begin to neglect yourself, you can become someone who’s challenged with many diseases.

In this article, you will learn about good health for men over 40. Ways men 40 and over can have good health. As you mature, it will bring lots of changes in your lifestyle.

A body in its 40s cannot burn fat or build muscles like it can in its 20s. The joints hurt more when a man crosses 40 and even healing takes more time than usual. So here are some ways to keep yourself fit when you enter middle age. If you follow these suggestions, your body will surely be fit and say thank you.

Do not skip light warm up exercise

As you become older, the tendons and muscles of your body have less flexibility and there are more chances of injury. A solid 10 to 15 minutes of motion exercise will help to keep your body healthy. You should not try static stretching as it may cause damage when done cold. A light moveable warmup will keep your muscles strong.

Spend time on your fitness

As you age, your body demands more time to stay healthy. Although you stay busy with kids, spouse, job, community, or hobby, it’s necessary to take time out for a fitness routine. To keep your body fit, you can choose from the following options:

  • Exercise early in the morning before you get busy with your daily priorities and ignore your body.
  • Include daily exercise as a part of your daily routine. An example would be going to work on your bicycle. In this way, you can manage exercise and your work altogether.
  • If you have a family, include your family members in your exercise time. You can play football or do Jujitsu with the kids.

Focus on body flexibility

Strong joints and flexible muscles decrease the chances of long-term injury. It is best to have a stretching routine to keep your body flexible. Stretch your body when your muscles are warm because it will help in increasing body flexibility.

Keep yourself stress-free

Focusing on your career, working hard to achieve your goal and dealing with family life and other responsibilities that men over 40 encounter may cause stress. Even additional issues such as finances, broken relationships and pre-existing health issues can burst the bubble of stress and degrade mental and physical health. Men over 40 are already at higher risk of heart attacks, cardiovascular disease and high blood pressure.

Stress can damage your brain, hormonal system and overall health. Therefore, keep yourself stress-free and take proper measures to deal with stress. There are many options available to de-stress yourself such as meditation, therapy, and medications to deal with stress.

Focus on mental health

Often men avoid discussing mental concerns and problems with others. The reason for this behavior is, somewhat, our society. However, it is critical to focus on mental health and discuss mental health problems for your well-being. Consult psychiatric counseling, therapy and medication to solve mental health disorders. It will not be beneficial for your body if your are physically fit, but mentally ill.

Eliminate Unhealthy habits

Addiction of everything is bad and can be hard to overcome. As we become older, it becomes difficult to lose and maintain weight. So it is important to adopt healthy eating and eliminate unhealthy eating habits. Alcohol and smoking also cause serious health issues, leading to deadly conditions and diseases. The sooner you quit unhealthy eating, the more fit your body will be.

Eat a healthy diet

Healthy diet is important to keep the body fit no matter who you are in your 20s, 30s or 40s. If you have spent your 20s and 30s eating chips, fast food, energy drinks, Twinkie’s, or other junk food, it is never too late to adopt healthy eating habits. Healthy eating also prevents your body from accumulating unhealthy fats and weight gain.

Eating vegetables, whole grains and fruits will keep your body healthy and maintain weight. With healthy eating, you have lower risk for developing health issues in later life. It will also ensure that you are getting sufficient minerals and vitamins from your diet for proper functioning of mind and overall health.

Foods for men over 40 to build muscles

Here are the foods that men over 40 should eat to keep the body healthy and fit. They will also build strong muscles and tone the body.

Whole grains

Everyone should include whole grains in their regular diet. Whole grains provide you with fiber, minerals, vitamins, plant proteins and a variety of phytochemicals to improve overall body health. Whole grains provide the fabulous nutrient named fiber that is good for blood sugar, BP, LDL cholesterol, and weight management.

Fiber keeps the stomach full for a longer time and slowly releases glucose in the blood stream to prevent blood sugar from spiking. The lactic acid in whole grains helps in better digestion, boosting the immune system and better absorption of nutrients.


Beans are the healthiest plant proteins and contain eight of nine essential amino acids. Only one amino acid named Methionine is not available in beans, but it is available in cereals. The soluble and insoluble fiber in beans protects us from diabetes ad cardiovascular risk factors. It helps in hair growth and maintains the vitality of the skin. The other nutrients such as thiamine, folate and magnesium are also present in beans and help in boosting immune system and energy levels.


Walnuts provide healthy oil, Melatonin, Vitamin E and antioxidants. They are necessary health nutrients that slow down the aging process and age related deterioration. Walnuts also provide anti-inflammatory and antioxidant benefits to the body. The Omega-3 in walnuts protects the body against cardiovascular diseases.

Egg plant

Eggplant usually comes in last in our vegetable shopping list. Change this habit because this purple vegetable is a treasure house of many nutrients. It contains antioxidants, fiber, phytonutrients, phenolic compounds and flavonoids. Phenolic acids help in fighting cancer cells. Chlorogenic acid found in eggplant is beneficial to stop cancer-tumor growth and contains anti-viral and anti-microbial properties.

Green Tea

Green tea contains great health benefits and antioxidant properties. It helps in fighting diseases. Regular use of green tea is beneficial for BP and prevents strokes and cardiovascular diseases.

In Conclusion…

Good health for men 40 and over is very attainable. We cannot stop “father time”, so it is best to flow with him. Eat right, exercise and take care of your mental facilities to live a long, healthy and productive life way beyond 40.


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