I am a teen girl, 5’6", 116 pounds. I just got through a major surgery that left me bedridden for a few months, and ever since I have felt extremely weak. Does anyone know how I can gain more muscle, get back to exercise, and start feeling healthier again without going overboard and hurting myself? Any advice appreciated. Thanks!!
Hello and welcome! There are 3 easy things you can do to start your journey into fitness and getting your strength back.
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Start Slow: Body weight movements are your friends early to build foundational strength. Think bodyweight squats, push ups (on knees if needed), and planks to name a few. Remember to focus on form.
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Daily Activity: Low Impact Steady State (LISS) is your friend! Go on a walk with you parents or a friend. Start light with 15-20 minutes daily. Progress into longer walks, around 30 minutes.
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Fuel Your Body: Ensure adequate intake of nutritious foods, particularly iron and calcium, to support bone health and energy levels. Food is also incredibly important for recovery!
Congratulations on your recovery. I hope this helps get you back on your feet and feeling stronger.
Yes to everything that @taylortooswift said.
My advice to you as a female is make sure you are fueling enough. It can be particularly difficult for females to properly fuel due to societal pressure. Eat good food (meat, eggs, fruit, potatoes, oats etc.) and be sure to eat plenty of it. If you don’t give your body enough nutritious fuel you won’t be able to build.
Body weights and walking should be plenty to get you started.
Good luck on your journey! This place is a pretty good resource for assistance as you move forward.
Have you been medically approved to resume physical activity?
Might be prudent to clarify what was the surgery for . Was it for a injury or dealing with a chronic condition.
What do you like doing, or would like to see yourself doing? Finding some enjoyment in the process is pretty key.
Also @QuadQueen for a potentially delicate nutrition situation
1000000% agree