Overcoming Illness Through Exercise: Why Movement Matters When You're Feeling Down
When illness strikes, our first instinct is often to rest completely. While rest is crucial for recovery, prolonged inactivity can lead to stiffness, discomfort, and a slower return to wellness. This was recently demonstrated when after several days of feeling sick and avoiding exercise, the body responded with increased stiffness and pain.
“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. I tried to stretch, even the back of my legs, my knees, my toes, everything pained me. Because of lack of exercise.”
The Importance of Movement During Recovery
Even when dealing with symptoms like headaches or congestion, gentle movement can actually accelerate the healing process. The body responds positively to appropriate levels of exercise, which can help restore energy levels and improve overall well-being.
Within just one day of returning to light activity, improvements were noticeable: “You can see the energy is coming back. If it was yesterday, I cannot sustain this jogging for five minutes. No stop five minutes jogging. If it was two days ago, that was the worst.”
Weight Management: A Matter of Control
When it comes to managing weight, consistency is key. As many fitness enthusiasts note, “It is very hard to lose weight. Very easy to get weight.” The secret lies not in extreme measures but in daily discipline:
“All you need to do is to push your body. You force it. Not letting your body control you. Control your mouth. That's why you feel like eating a snack, you say no. I will not eat today's snack. I will exercise. Just go ahead. Control your mouth. Control your belly. Control everything. And then force your body to move. Force it. It's not easy. But you are going to force it.”
Start Where You Are
One of the most important principles in fitness is beginning at your current ability level. There's no need to compare yourself to professionals or lift heavy weights immediately:
“We must not be professional as well. We must not lift 100 pounds, 200 pounds. Just start by lifting 10 pounds. Five pounds. If we cannot lift 10 pounds, just little by little, we are going to be fine.”
Adjusting Intensity Based on Fitness Level
Cardio equipment like treadmills offer various intensity levels that should be adjusted based on your current fitness. For those carrying extra weight, lower speeds are appropriate until fitness improves:
“When I lose weight, I'll start running 10. Because that way you have to pop pop pop. If I put it now, I will fall. If I put 10, I will fall. Because of my weight. But I used to put seven, I used to put up to seven. Before, I used to put up to nine.”
Consistency Brings Results
The journey back to fitness after illness demonstrates how quickly the body can respond to positive movement. Even a short workout can trigger improvements in energy and mood.
The body's response to renewed activity is often immediate – increased warmth, improved circulation, and a sense of accomplishment: “I was cold now, but now I'm sweating.”
Remember that fitness isn't about perfection or extreme measures. It's about consistent effort, listening to your body, and gradually building strength and endurance. Whether recovering from illness or simply maintaining health, regular movement remains one of the most powerful tools for overall wellness.
