The Power of Consistency: Getting Back to Exercise After Illness

Returning to exercise after being sick can be challenging, but it's a crucial step in regaining your health and energy. After several days of illness that left me feeling stiff and experiencing pain throughout my body, I learned firsthand how quickly fitness can decline when we stop moving.

During my recent bout of sickness, I noticed how my body responded negatively to inactivity. Even basic stretching became painful – the back of my legs, my muscles, and even my toes felt stiff and uncomfortable. This experience reinforced an important lesson: consistency in physical activity is essential for maintaining overall wellness.

Pushing Through the Discomfort

The journey back to fitness isn't always easy. When returning to exercise after illness, you may experience headaches, general discomfort, and reduced stamina. However, pushing through these initial challenges is worth the effort. Even a short 20-minute workout can help reactivate your body and begin the process of rebuilding your fitness level.

It's important to listen to your body while also challenging it appropriately. During my first session back, I couldn't sustain jogging for five minutes without stopping. By the next day, I was already seeing improvements in my endurance and energy levels.

Mind Over Matter

Maintaining a consistent exercise routine requires mental discipline. As I often remind myself: “It's very hard to lose weight but very easy to gain it.” This reality means we must take control rather than letting our bodies dictate our choices.

The key is to control your impulses – whether that's food cravings or the desire to skip workouts. When you feel like having that shawarma, you need to say no and choose exercise instead. Control your mouth, control your belly, and force your body to move, even when it's difficult.

Start Where You Are

You don't need to be a fitness professional to benefit from regular exercise. The important thing is to start somewhere – anywhere – and build gradually:

• If you can't lift 100 pounds, start with 10 pounds or even 5 pounds
• If you can't run at high speeds, begin with a comfortable pace
• If you can't exercise for an hour, start with 20 minutes

On my treadmill, I monitor several metrics: time, calories burned, steps, incline, and speed. While I once could run at speeds of 9 or 10, I currently stay around 7 due to my current fitness level. The highest setting is 12, which would be too challenging for me right now – and that's perfectly okay.

Celebrating Small Victories

During my recovery workout, I was able to burn nearly 200 calories despite still feeling the effects of my illness. This small victory was worth celebrating because it represented progress from where I had been just days before.

Good health is the foundation upon which we build everything else in life. When you're healthy, you can pursue your goals and dreams effectively. When health suffers, everything else becomes more difficult.

Remember that consistency beats intensity when it comes to long-term fitness success. A regular 20-minute workout routine will yield better results than occasional marathon sessions followed by long periods of inactivity. The key is to keep showing up, especially when you don't feel like it.