Exercise After Illness: How to Restart Your Fitness Journey
Returning to exercise after being sick can be challenging, but it's essential for regaining strength and preventing stiffness. When illness keeps us away from our regular fitness routines, our bodies can quickly become stiff and uncomfortable, making the return to activity even more difficult.
After several days of feeling sick and not exercising, many people notice increased stiffness, particularly in the legs, neck, and back. This lack of movement doesn't help recovery – in fact, it can prolong discomfort and make the eventual return to activity more painful.
Why You Should Exercise Even When Recovering
While rest is important during illness, gentle movement as you begin to recover can:
- Reduce muscle stiffness
- Improve circulation
- Boost energy levels
- Enhance mood
- Speed up the recovery process
Even a short 20-minute workout can make a significant difference in how you feel during recovery. The key is to start gently and listen to your body.
Mind Over Matter: The Mental Challenge
One of the hardest aspects of returning to exercise after illness is the mental battle. When you're not feeling 100%, it's easy to let your body dictate your actions. However, taking control is essential:
- Don't let your body control you – you control your body
- Practice self-discipline with food choices during recovery
- Force yourself to move, even when it feels difficult
- Start with gentle movement and gradually increase intensity
Remember that it's normal to have less stamina and strength after being sick. You might not be able to work out at the same intensity as before your illness.
Building Back Gradually
When returning to cardio exercise like running or jogging:
- Start with a lower speed than usual
- Reduce the duration of your workout
- Pay attention to your heart rate and breathing
- Consider using equipment that allows you to control intensity (like a treadmill)
A treadmill can be particularly helpful during recovery as it allows you to precisely control your speed. If you previously ran at higher speeds (levels 7-9), it's perfectly acceptable to drop down to levels 3-5 while rebuilding your stamina.
Signs You're on the Right Track
As you continue with gentle exercise during recovery, watch for these positive indicators:
- Increased energy levels
- The return of a healthy sweat during workouts
- Improved mood and mental clarity
- Reduced stiffness and pain
- Gradually increasing stamina
The most important thing is consistency. Even short workouts help maintain fitness and prevent the complete loss of conditioning that can occur when we stop exercising entirely during illness.
Listen to your body, start slowly, and celebrate the small victories as you rebuild your strength and stamina after being sick. Your body will thank you for the gentle movement, and you'll likely find yourself feeling better much sooner than if you remained inactive.
