How to Overcome Exercise Setbacks: Getting Back on Track After Illness
Taking a break from exercise due to illness can be frustrating, especially when you notice how quickly your body responds to inactivity. After just a few days without movement, many people experience stiffness, discomfort, and a noticeable decrease in energy levels.
When returning to exercise after being sick, it's important to start slowly and rebuild gradually. As one fitness enthusiast recently discovered, “I have been feeling sick for some days, I have not really exercised and I did not do any good for my system. That did not help me at all. Not exercising did not help me, but made my body to be stiff.”
The Importance of Consistency
Consistency is key when it comes to maintaining physical fitness. Even short workouts can help maintain mobility and prevent the stiffness that comes with extended periods of inactivity. When you're feeling under the weather, gentle stretching of your legs, back, and other areas can help prevent pain and stiffness.
Mind Over Matter
Getting back into an exercise routine requires mental fortitude. As the saying goes, “It is very hard to lose weight, but very easy to gain weight.” The key is to take control of your body rather than letting it control you.
This means:
- Controlling your eating habits
- Forcing your body to move even when you don't feel like it
- Pushing through initial discomfort
As your fitness journey progresses, you'll notice improvements in your stamina and energy levels. What once seemed impossible—like jogging for five continuous minutes—becomes achievable again.
Start Small and Build Up
You don't need to be a professional athlete or lift heavy weights to benefit from exercise. Starting with what you can manage is perfectly acceptable:
“You must not lift 100 pounds. Just start by lifting 10 pounds, 5 pounds. If you cannot lift 10 pounds, just little by little, we are going to be fine.”
Tracking Your Progress
Using exercise equipment with tracking features can help monitor your progress. Many treadmills offer information on:
- Calories burned
- Distance covered
- Speed levels
- Incline settings
As your fitness improves, you can gradually increase the intensity of your workouts. Someone who once ran at speed level 7 might eventually work up to levels 9 or 10.
The Recovery Process
Recovery from illness is not linear. You may find yourself getting tired more quickly than before, but each workout helps rebuild your stamina. Listen to your body while gently pushing your limits.
Remember that good health is foundational to achieving other goals in life. When you're physically well, you're better equipped to pursue your ambitions and live life to the fullest.
By returning to exercise gradually after illness, you'll help your body recover faster and regain the strength and energy you had before. Stay consistent, be patient with yourself, and celebrate small victories along the way.
