by Dr. Natasa Brasik
Some things are easier said than done, especially if your fitness routine gets in the way. If you haven’t trained in a while, here are some helpful tips and tricks to help you get back on track.
1) Start with the display. Sometimes the first step can be the hardest. That’s why the power of visualization can be the key in the first step to re-doing a consistent workout routine. Having undergone minor surgery recently, I can only speak from experience when I say that visualizing yourself doing what you would like to do is key before starting any kind of routine. Your mind is a powerful tool and can help prepare your body for any nearby activity. Ideally, it is highly recommended to practice meditation, as it actually helps your mind to focus on any task ahead of you.
2) Just breathe. Another way to get back into your workout routine would be simple breathing techniques. After the surgery, I was very restricted in my physical abilities and was not allowed to move much. However, I still had my breath. And guess what … the lungs have to be exercised too! One of my usual breathing techniques in this case is Nadi Shoda, also known as alternate nasal breathing. What may seem simple is really a challenge: while you have one of your nostrils closed, you breathe through the opening. Once you take a deep breath, close both nostrils briefly before opening the previously closed nostril and then repeat it at least ten times. Trust me, this will not only challenge your respiratory muscles but also strengthen your concentration!
3) Walk, Forrest, walk! If you haven’t noticed yet, I believe in small but consistent steps. So if you feel totally inadequate and you have to take it easy or you need to recover slowly like me, I would highly encourage you to start taking short walks. Whether you measure them with a step counter or per minute, the important thing is not to overdo it. Try to walk a little more every day and you will see that you will gain strength. Promise!
4) Work it out! Last but not least, the only way to re-create a workout routine is to exercise. However, you should not overdo it, as muscle aches and pains the next day often discourage people from continuing to exercise again. And if you’ve just undergone surgery like me, it’s best to start exercising those muscle groups that you can work and move fully.
In general, the above steps should not be followed strictly and can be combined in any way you like. Just remember: be kind to yourself and take it easy.
Editor’s note: This is a guest post by Dra. Natasa Brasik, senior medical physicist at the University Hospital of Vienna, Austria. For the past 15 years, she developed a passion for yoga, which led her to pursue a training course to become a certified yoga teacher. He completed this training in 2018 and has been training for an additional health yoga certification ever since. Although his profession as a medical physicist fulfills his interest in radiology and allows him to work with many people from different backgrounds, yoga has helped him to realize his spiritual side. Each year, it organizes several yoga and sailing retreats around Istria and the Mediterranean Sea. He also teaches health and hatha yoga classes in Vienna. More information about her at http://www.carpediemyoga.eu/.
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