How to Push Through Exercise When Recovering from Illness
Returning to exercise after being sick can be challenging. When you've been inactive for days, your body becomes stiff, muscles tighten, and energy levels drop. Yet getting back to movement is essential for recovery and maintaining your fitness journey.
As someone who recently experienced this firsthand, I discovered that even a brief illness can significantly impact physical performance. After feeling sick for several days without exercising, my body became noticeably stiffer. Stretching became painful – from the back of my legs to my toes – everything hurt due to lack of movement.
Why Movement Matters During Recovery
The consequences of inactivity became clear: headaches, body stiffness, and general discomfort. This reinforced an important fitness principle: consistency matters. Even when you're not feeling 100%, gentle movement can prevent the regression that comes with complete inactivity.
Starting Small and Building Back
The key to returning to exercise is starting small. As noted during my recovery workout: “We must not be professional. We must not lift 100 pounds. Just start by lifting 10 pounds or 5 pounds.” This incremental approach applies to cardio as well.
When returning to running or jogging after illness:
- Begin with a slower pace than normal
- Reduce your usual duration
- Pay attention to how your body responds
- Gradually increase intensity as energy returns
Mind Over Matter: The Mental Challenge
Returning to exercise isn't just physically demanding – it's mentally challenging too. It requires pushing through initial discomfort and fatigue. As I discovered during my recovery workout, it's about “not letting your body control you, but controlling your body.”
This mental fortitude extends beyond exercise to nutrition: “Control your mouth. Control your belly. Control your cravings.” When recovery feels difficult, remember that discipline in both movement and nutrition accelerates the return to wellness.
Adjusting Intensity Appropriately
Using equipment with adjustable settings makes recovery workouts more manageable. Whether it's a treadmill with speed controls or adjustable weights, modifying intensity helps balance the need for movement with your current capacity.
For example, if you normally run at a treadmill speed of 7, consider dropping to 3-5 during recovery. As noted in my experience: “When I lose weight, I will start running 10… But now, I can do up to seven, but not 10, not 11, not 12.”
Celebrating Small Victories
Recovery isn't linear, and celebrating small victories helps maintain motivation. Whether it's completing a 20-minute workout, burning 200 calories, or simply breaking a sweat after days of feeling cold and lethargic, these accomplishments matter.
As I experienced during my recovery workout: “I was cold, but now I'm sweating” – this transformation represents progress, even if performance isn't yet back to pre-illness levels.
Conclusion
Getting back into exercise after illness requires patience, determination, and self-compassion. By starting small, maintaining mental discipline, adjusting intensity appropriately, and celebrating progress, you can rebuild momentum and return to your fitness routine stronger than before.
Remember that consistency, not perfection, is what builds lasting fitness. Even a short workout during recovery can help maintain your exercise habit and accelerate your return to full strength.
