How to Push Through Exercise When Recovering from Illness
Getting back to exercise after being sick can be challenging, but it's an essential step in regaining your strength and overall well-being. When you've been bedridden or inactive due to illness, your body quickly becomes stiff and weak, making the return to fitness even more difficult.
One fitness enthusiast recently shared her experience of returning to exercise after several days of illness. She discovered that not exercising during her sickness actually made her feel worse, causing stiffness throughout her body including her legs, back, and even her toes.
The Importance of Movement During Recovery
While complete rest is often necessary during the acute phase of illness, prolonged inactivity can lead to:
- Muscle stiffness and pain
- Reduced flexibility
- Decreased energy levels
- Extended recovery time
Even gentle stretching can help maintain some level of mobility when you're unable to perform your regular workout routine.
Mind Over Matter: Controlling Your Body
One of the most powerful insights shared was about the mental approach to fitness: “It is very hard to lose weight, but very easy to gain weight.”
The key to success lies in self-discipline and body control:
- Control your eating habits
- Force your body to move even when it's difficult
- Push through initial discomfort
- Start small and gradually increase intensity
As the fitness enthusiast put it: “Not lay your body, control your body. Control your mouth. Control your belly. Force your body to move.”
Starting Small: The Return to Fitness
When returning to exercise after illness:
- Begin with light jogging or walking
- Don't push too hard initially
- Monitor how your body responds
- Gradually increase duration and intensity
The workout enthusiast began with light jogging on a treadmill, starting at a comfortable speed rather than pushing for maximum intensity. This approach allowed her to sustain activity while rebuilding strength.
Equipment Considerations
Using appropriate fitness equipment can make your recovery exercise safer and more effective. A treadmill with various settings allows you to:
- Control speed precisely
- Monitor calories burned
- Track time and distance
- Adjust incline for different intensity levels
The fitness enthusiast mentioned using speed settings between 5-7 during recovery, noting that higher settings (10-12) would be goals for when she was fully recovered.
Listen to Your Body
While pushing yourself is important, it's equally crucial to recognize your current limitations. The fitness enthusiast acknowledged that she previously could handle higher speeds but was currently limiting herself to moderate levels as she recovered.
Remember that fitness is a journey, not a destination. As she wisely stated: “We must not lift 100 pounds to exercise. Just start by lifting 10 pounds, 5 pounds… Just little by little, we are going to be fine.”
Your health is your greatest asset. When returning to exercise after illness, be patient with yourself, start small, and celebrate each small victory along the way to full recovery.
