The Power of Persistence: Returning to Exercise After Illness
Feeling stiff, achy, and out of sorts after a period of illness can be discouraging for anyone committed to fitness. But as many experienced exercisers know, getting back on track is essential for both physical and mental wellbeing.
After several days of sickness that left her with a stiff body, aching head, and general discomfort, one determined fitness enthusiast shares her journey of returning to exercise despite not feeling 100% recovered.
The Consequences of Inactivity
“I have been feeling sick for some days, I have not really exercised and I did not do any good for my system,” she explains. “That did not help me at all. Not exercising did not help me, but made my body to be stiff.”
This experience highlights an important fitness principle: sometimes the remedy for physical discomfort isn't rest but appropriate movement. She describes how the lack of exercise caused pain when attempting to stretch “even the back of my legs, my nails, my toes, everything.”
Mind Over Matter
The journey back to fitness often begins with a mental commitment. As she puts it: “It's not easy. But you are going to force it.” This mindset of pushing through difficulty is essential for fitness success.
Key principles she emphasizes include:
- “Not letting your body control you. Control your body.”
- “Control your mouth. That's why you feel like it is a shower. You say no.”
- “Force your body to move. Force it.”
While this might sound intense, the underlying message is about establishing healthy discipline—creating boundaries and routines that support fitness goals.
Progressive Recovery
An important aspect of returning to exercise after illness is understanding your current limitations. She describes how her capacity has temporarily decreased: “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 acknowledgment of limitations doesn't mean giving up—it means adjusting expectations temporarily while working back toward previous capabilities.
Start Where You Are
For those intimidated by exercise or returning after a break, she offers encouraging advice: “We must not be professional as well. You must not lift 100 pounds. Just start by lifting 10 pounds. Five pounds. So I cannot lift 10 pounds. Just little by little. We are going to be fine.”
This progressive approach is the foundation of sustainable fitness. Rather than attempting to immediately return to previous performance levels, gradual progression prevents injury and builds confidence.
The Weight Management Challenge
The reality of fitness is captured perfectly in her observation: “Very hard to lose weight. Very easy to get weight.” This asymmetry in the ease of gaining versus losing weight is something many people struggle with.
The solution lies in consistency and patience—qualities demonstrated by returning to exercise even when not feeling completely recovered.
Celebrating Small Victories
By the end of her short workout, she notes the achievement: “We are almost in 200 calories. Good. My energy level is coming back.” These small victories—burning calories, feeling energy return—are worth celebrating on the fitness journey.
Rather than focusing solely on long-term goals like significant weight loss, acknowledging these immediate benefits provides motivation to continue.
The Bottom Line
Returning to exercise after illness requires listening to your body while gently pushing its boundaries. By starting with manageable activity levels, controlling nutrition, and maintaining a determined mindset, you can rebuild fitness even when not feeling your best.
Remember that health is the foundation that makes all other achievements possible: “Your health is what? When you are in good health…you can achieve your goals.”
