How to Overcome Sickness and Get Back to Exercise – A Personal Journey
Getting back into exercise after being sick can be challenging, but it's essential for maintaining overall health and preventing stiffness. After several days of illness and inactivity, the body quickly responds negatively – muscles become stiff, joints ache, and energy levels plummet.
When illness forces you to take a break from your fitness routine, the return should be gradual but deliberate. As experienced firsthand, avoiding exercise while sick led to increased discomfort: “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 Movement During Recovery
Even simple stretching can make a significant difference when returning to exercise after illness. Focus on major muscle groups like the back of legs, calves, and toes to prevent pain from prolonged inactivity. The body responds quickly to movement, even when you're not feeling 100%.
A short 20-minute workout can be enough to start rebuilding strength and mobility after being sick. It doesn't need to be intense – light jogging or walking on a treadmill provides sufficient movement to reawaken dormant muscles and joints.
Mind Over Matter: Controlling Your Body
One of the most challenging aspects of fitness is maintaining mental discipline. As noted in the experience: “It is very hard to lose weight, very easy to get weight. All you need to do is to push your body, you force it. Not letting your body control you, you control your body.”
This mental fortitude extends beyond exercise to nutrition as well: “Control your mouth. That's why you feel like eating something, you say no, I will not eat today. I will exercise.”
Gradual Progression in Training
When it comes to fitness, progression matters more than perfection. You don't need to be a professional athlete to benefit from exercise: “We must not be professional as well. 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.”
The same principle applies to cardio exercise. If you're using a treadmill, start with a comfortable speed and gradually increase as your fitness improves. For beginners or those returning after illness, speeds of 2-3 may be appropriate, while more advanced exercisers might work at speeds of 5-7.
Listening to Your Body While Pushing Boundaries
While pushing yourself is important, recognizing your current limitations is equally vital. Weight and fitness level should dictate your exercise intensity: “When I lose weight, I'll start running at 10. Because that way you have to pop up. If I put it now, I will fall.”
Monitor your progress through metrics like calories burned, time spent exercising, and perceived exertion. Celebrating small victories, like being able to jog continuously for five minutes when you couldn't do so the day before, can provide powerful motivation.
The Social Aspect of Fitness
Having a community for accountability and encouragement can significantly impact your fitness journey. Whether it's friends joining you for workouts or simply checking in on your progress, these connections help maintain motivation during challenging times.
Remember that fitness is a journey, not a destination. Every workout builds upon the last, gradually increasing your strength, endurance, and overall health. Even after illness or setbacks, your body will respond positively to renewed movement and care.
