The Importance of Exercise During Recovery: How to Get Back on Track After Illness
Recovering from illness can be challenging, especially when it comes to resuming your fitness routine. Many people experience stiffness, pain, and reduced stamina after even a short period of inactivity. However, getting back to exercise is crucial for rebuilding strength and improving overall health.
After being sick for several days without exercising, one fitness enthusiast shared their experience of how quickly their body became stiff. “I tried to stretch, even the back of my legs, my knees, my toes – everything pained me because of lack of exercise,” they explained during a short workout session aimed at gradually rebuilding their fitness level.
The Challenge of Returning to Exercise
The first workout after being sick is often the hardest. Your energy levels are lower, your stamina is reduced, and your body may still be recovering. However, even a short 20-minute session can help jumpstart your recovery and prevent further stiffness.
“Yesterday I couldn't sustain jogging for five minutes without stopping,” the individual shared, noting the improvement just one day later. This demonstrates how quickly the body can begin to respond when you gradually reintroduce activity.
Mind Over Matter: Controlling Your Body
One of the most important aspects of maintaining fitness is developing mental discipline. As our fitness enthusiast put it, “It is very hard to lose weight but very easy to gain weight. All you need to do is push your body. Don't let your body control you – control your body.”
This mindset applies not only to exercise but also to nutrition: “Control your mouth. When you feel like eating shawarma, you say ‘No, I will not eat shawarma today. I will exercise instead.' Just go ahead and control your mouth, control your belly, control everything.”
Starting Small: The Importance of Gradual Progression
The journey back to fitness doesn't require you to immediately return to your previous level. “We must not lift 100 pounds. Just start by lifting 10 pounds, 5 pounds. If we cannot lift 10 pounds, little by little, we are going to be fine.”
This gradual approach applies to cardio exercise as well. For example, when using a treadmill, adjust the speed to match your current ability. “When I lose weight, I'll start running at level 10. But now, I can do up to seven, but not 10, not 11, not 12.”
The Value of Consistency
Even short workout sessions can make a difference when you're recovering. This particular workout lasted approximately 20 minutes but resulted in burning nearly 200 calories and helped improve energy levels.
“My energy level is coming back. I'm going to be doing better today,” the individual repeated, highlighting the positive mental outlook that exercise can foster even during recovery.
Conclusion
Returning to exercise after illness requires patience, determination, and self-control. By starting with short, manageable workouts and gradually increasing intensity as your strength returns, you can prevent the long-term negative effects of inactivity while supporting your body's recovery process.
Remember that health is foundational to achieving all other goals: “Your health is what? When you're in good health, you can do anything. It's only when you cannot do certain things that you cannot achieve your goals.”
So the next time illness keeps you away from your regular fitness routine, don't wait until you're feeling 100% before getting back to some form of exercise. Even a gentle workout can help reduce stiffness, improve circulation, and accelerate your return to full health.
