The Journey Back to Fitness After Illness: Why Exercise Consistency Matters
Returning to exercise after being sick can be challenging, but the consequences of prolonged inactivity can be worse than pushing through the discomfort. After several days of illness and inactivity, the body becomes stiff and uncomfortable, making the return to fitness even more difficult.
Taking even a few days off from regular exercise can lead to surprising discomfort. Without consistent stretching and movement, muscles tighten, joints stiffen, and even simple activities can become painful. As one fitness enthusiast discovered, “I have been feeling sick for some days, I have not really exercised… 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 nails, my toes, everything pained me. Because of lack of exercise.”
The Mental Battle of Returning to Exercise
The hardest part of fitness isn't always the physical challenge—it's the mental battle. Controlling impulses and pushing through discomfort requires discipline: “It is very hard to dress as nice. But very easy to get weight. Very hard to lose weight. Very easy to get weight. All you need to do is to push your body. You force it. Not lay your body, control your body. Control your mouth.”
This mental discipline extends to dietary choices as well. As tempting as comfort foods might be, especially when recovering from illness, they often set back fitness goals: “That's why you feel like it is Shawarma. You said no. I will not eat today Shawarma. I will exercise. Just go ahead.”
Building Back Gradually
The key to returning to fitness after illness is gradual progression. Starting with just a few minutes of light cardio can help rebuild stamina without overwhelming the recovering body. Progress might be measured in small increments—jogging for five minutes without stopping one day, then slightly longer the next.
Equipment like treadmills can be particularly helpful during this rebuilding phase, as they allow precise control over exercise intensity: “The treadmill has timer, has calories, has incline, and the speed limit. Like if you're using three, you're using two, you're using five. Five is speed learning.”
Adjusting Expectations Based on Current Fitness
An important aspect of sustainable fitness is recognizing your current capabilities and adjusting accordingly. What was once easy might now be challenging after a period of illness or inactivity: “I used to put seven, 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.”
This realistic approach prevents injury and discouragement, making long-term consistency more likely.
The Health-Achievement Connection
Perhaps most importantly, good health forms the foundation for all other achievements: “Your health is what? When you are in good health, you can achieve all! It's only when you cannot do certain things that you cannot achieve your goals! That is why we need to run, you need to exercise!”
This perspective transforms exercise from a chore into an investment—not just in physical appearance, but in life's possibilities.
Starting Small for Sustainable Progress
For those intimidated by fitness, remember that everyone starts somewhere: “We must not be professional as well! You must not lift 100 pounds to 100 pounds! Just start by lifting 10 pounds, 5 pounds! So we cannot lift 10 pounds! Just little by little, we are going to be fine!”
Consistency matters more than intensity. A sustainable fitness routine that you can maintain through life's ups and downs will yield better results than extreme workouts followed by complete inactivity.
Whether recovering from illness or simply trying to improve overall health, the principles remain the same: start where you are, progress gradually, and recognize that physical health supports every other aspect of life.
