The Struggle and Importance of Consistent Exercise After Illness
Getting back to exercise after being sick can be one of the most challenging moments in a fitness journey. After several days of illness and inactivity, the body stiffens, energy levels drop, and motivation often plummets. However, this is precisely when movement becomes most crucial for recovery.
When we stop exercising during illness, our bodies quickly respond with stiffness and discomfort. As one fitness enthusiast recently experienced, “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. I tried to stretch, even the back of my legs, my calves, my toes, everything pained me. Because of lack of exercise.”
The Challenge of Getting Back on Track
The first workout after being sick is never easy. Your endurance drops, your breathing becomes more labored, and your body feels weaker. Many people find themselves unable to perform at their previous levels, which can be discouraging. However, even a short 20-minute session can make a significant difference in how you feel and start the process of rebuilding your fitness level.
It's normal to feel nervous about returning to exercise, especially if you've been experiencing symptoms like headaches or congestion. Start slowly and listen to your body, but also be prepared to push through some initial discomfort as you rebuild your stamina.
The Mental Battle of Fitness
Perhaps the most challenging aspect of fitness isn't the physical movement but the mental discipline required to maintain consistency. As noted in this personal reflection: “It is very hard to exercise but very easy to get weight. Very hard to lose weight, very easy to gain weight.”
The key to success lies in developing self-control: “All you need to do is to push your body. You force it. Not letting your body control you. You control your body. Control your mouth. When you feel like eating Shawarma, you say, no, I will not eat today. I will exercise instead.”
Starting Small and Building Gradually
One of the most important principles in fitness is progression. You don't need to start with intensive workouts: “We need to exercise anyhow we can. We must not be professional. We must not lift 100 pounds. Just start by lifting 10 pounds, 5 pounds. If you cannot lift 10 pounds, start smaller. Little by little, we are going to improve.”
When using cardio equipment like a treadmill, it's important to match the intensity to your current fitness level. Higher speeds (levels 10-12) might be appropriate for someone with advanced fitness, but beginners or those returning from illness should start at lower levels (2-5) and gradually increase as their fitness improves.
The Importance of Consistency
Health is the foundation upon which we build everything else in our lives: “Your health is wealth. When you are in good health, you can achieve all. It's only when you are unwell that you cannot achieve your goals.”
Even on days when you don't feel 100%, a short workout can help revitalize your energy levels and improve your mood. Within just a few minutes of starting to move, your body begins to respond positively – “I was cold, but now I'm sweating” – as circulation improves and your systems reactivate.
Conclusion
The journey back to fitness after illness illustrates an important truth about exercise: it's not always easy, but it's always worth it. By pushing through the initial discomfort, starting at an appropriate level, and maintaining consistency, you can quickly rebuild your fitness and experience the physical and mental benefits of regular movement.
Remember that fitness is a journey, not a destination. Each workout builds on the last, creating a foundation of strength and health that supports everything else in your life.
