The Importance of Consistency: Getting Back to Exercise After Illness
Returning to exercise after being sick can be one of the most challenging aspects of maintaining a healthy lifestyle. When your body has been weakened by illness, even the most dedicated fitness enthusiasts can struggle to regain their momentum.
After several days of feeling sick and not exercising, the body quickly reminds us why consistency matters. Muscles become stiff, joints ache, and energy levels plummet. As one fitness enthusiast recently discovered, “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 Consequences of Inactivity
Even a short break from regular physical activity can have noticeable effects. When illness forces you to rest, you might experience:
- Muscle stiffness and soreness
- Reduced flexibility
- Decreased energy levels
- Mental fog or low mood
The longer the break, the more significant these effects become. “I tried to stretch, even the back of my legs, my knees, my toes, everything pained me. Because of lack of exercise.”
Taking Control of Your Body
One of the most important mindsets for fitness success is understanding that you must be in control of your body—not the other way around. This means sometimes pushing through discomfort (though never through actual pain or illness) to maintain consistency.
“You need to do it to push your body. You force it. Don't let your body control you—control your body. Control your mouth. That's when you feel like [giving up]. You say no, I will not eat today. I will exercise. Just go ahead.”
This principle applies to both exercise and nutrition, which work hand-in-hand for overall health and fitness goals.
Starting Small After a Break
When returning to exercise after illness, it's crucial to start small and build gradually. As our fitness enthusiast noted: “We must not be professional. We must not lift 100 pounds. Just start by lifting 10 pounds, 5 pounds. So if we cannot lift 10 pounds, just little by little we are going to be fine.”
This incremental approach prevents injury and allows your body to rebuild strength and endurance safely. For cardiovascular exercise, this might mean:
- Starting with shorter durations (5-15 minutes)
- Reducing intensity (lower speed, incline, or resistance)
- Including more rest periods
For example, if you normally run at speed level 7 on a treadmill, you might need to drop down to level 3 or 4 initially as you rebuild your stamina.
Monitoring Your Progress
Using metrics like time, calories burned, or distance can help track your recovery progress. Many home gym equipment displays these measurements, allowing you to set realistic goals as you rebuild your fitness level.
As you regain strength, you can gradually increase intensity: “I used to put up to seven. Before, I used to put up to nine. But now, I can do up to seven, but not 10, not 11, not 12.”
The Mental Benefits of Exercise
Beyond the physical benefits, returning to exercise after illness provides tremendous mental health advantages. Exercise releases endorphins that improve mood and increase energy levels, which can be particularly beneficial when recovering from illness.
“No more laying down. I got up. I shake my body. No more laying down. No more sickness. No more headache. I'm back after the pandemic.”
Conclusion
Consistency is the foundation of fitness success. While illness may temporarily derail your routine, the key is to return to activity as soon as your body is ready—starting small and building gradually.
Remember that health is foundational to achieving all other goals: “Your health is what—when you are in good health, you can achieve. It's only when you cannot do certain things that you cannot achieve your goals. That is why we need to run, we need to exercise anyhow we can.”
Whether you're recovering from illness or simply trying to establish a consistent exercise routine, the principle remains the same: small, consistent efforts lead to significant results over time.
