Injured or Sick and Can't Exercise: Tips for Survival!

I’ve gotten a request to talk about what to do when you’re sick or injured and you can’t exercise.  When you’re used to regular exercise and are forced to stop due to an injury or sickness, it can be a horrible feeling and lead to a wide range of emotions.  You may be angry, jealous of others who are able to exercise, or even fear losing any progress you’ve made.  However, working out is only part of the lifestyle! We all know proper nutrition is a huge part of achieving our goal (whether it’s losing weight, building muscle, etc.).  So if you’re unable to exercise for anywhere from few days to a few months, don’t fret.  Think of it as an opportunity to focus the foods your putting into your body.  Nutrient-dense whole foods will help heal your body more quickly.  Healing is mainly dependent on blood supply, so a strong blood supply will help heal you faster because more oxygen and nutrients will go to the affected area.  There are actually specific foods that may have anti-inflammatory effects that may help with the healing process.  Foods high in omega-3s such as eggs, tuna, salmon, and flaxseed, as well as lean meats, fruits and veggies (especially blueberries, strawberries, grapes, kiwi, pineapple, avocados, sweet potatoes, broccoli, spinach), and herbs such as ginger, turmeric, and garlic are part of the anti-inflammatory diet.  Pro-inflammatory foods such as alcohol, anything fatty or processed, sugar, and most dairy should be avoided.  In addition, when you are sick/injured and resting a lot, you may be tempted to snack just because there may not be anything else to do.  Really listen to your hunger cues, because they will adjust to your body’s needs depending on your activity level.  Find a new hobby or activity to keep yourself occupied so you still keep busy.  Depending on what kind of injury you have, you may be able to talk to your doctor/physical therapist and find an alternative exercise. Many people who are injured are able to swim, or you can work on your abs and upper-body if you can’t do any lower-body exercises.  But most importantly, don’t beat yourself up over it.  Stay positive.  Rest is good for your body and if you don’t do so, it will only prolong your recovery!