The Importance of Consistency: Returning to Exercise After Illness
Getting back to exercise after being sick can be challenging, but it's an essential step toward regaining your strength and overall health. After several days of feeling unwell and avoiding physical activity, the body quickly becomes stiff and uncooperative, making the return to fitness even more difficult.
When we neglect exercise, even for a short period, our bodies respond negatively. Muscles tighten, joints become less flexible, and even simple movements can cause discomfort. As one fitness enthusiast recently discovered, “I tried to stretch, even the back of my legs, my nails, my toes, everything pained me because of lack of exercise.”
The Mental Battle of Restarting
The hardest part of getting back into a workout routine isn't always physical—it's mental. When you're still feeling the lingering effects of illness, it takes tremendous willpower to push through and exercise anyway. But that's exactly what your body needs.
“No more lying down! No more sickness! No more headache!” This positive affirmation helps shift your mindset from feeling like a victim of illness to taking control of your recovery through movement.
Start Small, Build Gradually
The key to successfully returning to exercise after illness is to start small. You don't need to immediately return to your previous intensity level. Begin with just a few minutes of light cardio, like jogging in place or using a treadmill at a comfortable pace.
“We must not be professional as well! We must not lift 100 pounds! 200 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!”
Listen to Your Body
When reintroducing exercise, pay close attention to how your body responds. If you're using equipment like a treadmill, adjust the settings to accommodate your current fitness level. Speed settings that were once comfortable might now be too challenging.
“When I lose weight, I'll start running at 10 because that's when you have to push. If I put it now, 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.”
The Benefits of Consistency
The most important factor in any fitness journey is consistency. Even a short 20-minute workout can make a significant difference when you're recovering from illness. These small sessions help rebuild your stamina, improve circulation, and boost your immune system.
Remember that your health is your most valuable asset. “When you are in good health, you can achieve your goal! 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!”
Celebrate Small Victories
As you work your way back to full strength, celebrate every small achievement. Did you exercise for five minutes without stopping? That's progress! Are you sweating after being cold and stiff? That's your body responding positively to movement!
“I'm sweating now. I was cold before, but now I'm sweating.”
Remember that fitness is a journey, not a destination. By taking consistent small steps and gradually increasing your workout intensity, you'll not only recover from illness faster but build a stronger, more resilient body in the process.
