How to Push Through Exercise When Recovering from Illness
Returning to exercise after being sick can be challenging, but it's essential for regaining strength and improving overall well-being. As many fitness enthusiasts discover, even a short break from physical activity can lead to stiffness, discomfort, and decreased stamina.
After several days of feeling unwell and avoiding workouts, the consequences become clear: stiff muscles, aching joints, and overall discomfort. As one fitness enthusiast noted, “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.”
The Importance of Returning to Exercise
When recovering from illness, many people experience muscle stiffness and pain. “I tried to stretch, even the back of my legs, my knees, my toes, everything pained me. Because of lack of exercise,” shares a recently recovered individual getting back to their fitness routine.
Starting with short, manageable workouts is key. A 20-minute session can be enough to begin reawakening the body and rebuilding stamina. Even while still experiencing some symptoms like headaches or congestion, gentle movement can help the recovery process.
Pushing Through Mental Barriers
The mental aspect of returning to exercise can be just as challenging as the physical component. As one fitness advocate puts it: “It's very hard to lose weight. Very easy to gain 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 philosophy extends beyond exercise to overall health choices: “Control your mouth. Control your belly. Control everything. And then force your body to move. Force it. It's not easy. But you're gonna force it.”
Building Back Gradually
Progress may be slow at first. Someone who previously could jog continuously for extended periods might struggle with just five minutes when returning after illness. The key is persistence and celebrating small improvements.
“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 we cannot lift 10 pounds, just little by little, we are going to be fine.”
Using Equipment Appropriately
When using equipment like treadmills, it's important to adjust settings based on your current fitness level, not where you were before becoming ill. If you previously ran at speed settings of 7-9, you might need to reduce to 3-5 while rebuilding stamina.
Safety should always be the priority. As one exerciser warns about treadmill speeds: “If I put it now, I will fall. If I put 10, I will fall. Because of my weight.”
Signs of Recovery
Positive indicators that your body is responding to the renewed exercise include:
- Increased energy levels
- Beginning to sweat during workouts
- Being able to exercise for longer periods
- Burning more calories during the same exercise duration
The road back to fitness after illness isn't always straightforward, but with determination and the right approach, you can rebuild your strength and endurance. Listen to your body, start slowly, and gradually increase intensity as your health improves.
