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Muscle Care to Bounce Back

It is never too late to exercise or get fit. Getting fit can also help you energize your mood, relieve stress, and help you manage symptoms that were left over from an illness you may have had. With proper guidance and consulting your Physician and Medical Doctor, you can even prevent future illness and reduce their impact.

The Initial 30 Days

Time spent in recovery from a chronic or a long-term illness has your body working to the max to heal. After the worst of the illness passes, the first 30 days in recovery are the most important. During that time, listen to the advice your healthcare professional gives you, which includes medicine, physical therapy, meal plan, and scheduled check ups to follow-up. This is because pre existing conditions like diabetes, arthritis, joint replacements, or lung issues, can affect your ability to exercise safely without guidance.

Muscle Care with Food

To spend energy, your body must first get it from somewhere. And what better food for the muscles than protein? Every cell and organ that help you function requires what is called amino acids to run. This can help you heal wounds faster, make antibodies and improve mobility for a much better overall recovery. Luckily, all those required amino acids can easily be found in foods rich in protein. With a daily recommended of up to 90 grams of protein a day, add an appropriate portion of eggs, milk, meat, and fish. For vegetarian options or for variety, you can get protein from tofu, legumes, and nuts. To further boost your recovery through an improved immune system, a recommended intake of up to 90 milligrams of Vitamin C, found in most common fruits and green vegetables, is advised.


Illness not only weakens your body, going through the ordeal causes stress to increase anxiety, thus slowing down recovery. The key to combating whatever happens in your life that sets you back to square one is having the right kind of motivation.

Step 1: Short term goals

Besides the medically required routines that help with muscle recovery, focus on the now and not how long it will take you to make a full recovery. Find fun activities like watching TV, reading, or even calling up friends to take your mind off of the challenges.

Step 2: Reward Based Motivations

If you have completed a therapy without pain or repeated breaks or resisted the urge to skip tedious tasks and care, have something at the end of the finish line to keep you going. Spa day or a cheat day treat, whatever it is, it is something you can wait for while you complete your recovery goals.

Step 3: Recording Everything

By yourself or the help of another, keep a record of your daily or weekly intake of food and activity. Not only this helps your Medical Professional plan next steps for you, it’s also a reminder of your accomplishments! You can always review what you did and what can be improved on.

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