Why Consistency is Crucial: Returning to Exercise After Illness
Taking a break from your fitness routine due to illness can be frustrating, especially when you experience how quickly your body responds to inactivity. After just a few days without exercise, many people notice increased stiffness, discomfort, and a significant drop in energy levels.
One fitness enthusiast recently shared her experience returning to exercise after being sick for several days. Despite still feeling some lingering symptoms including a headache and congestion, she recognized that continuing to avoid physical activity was only making her feel worse.
“I have been feeling sick for some days, I have not really exercised and that did not help me at all,” she explained. “Not exercising did not help me, but made my body stiff. I tried to stretch, even the back of my legs, my ankles, my toes, everything pained me because of lack of exercise.”
The Challenge of Getting Back on Track
Returning to exercise after a break requires mental fortitude. As many fitness experts emphasize, it's about regaining control over your body rather than letting discomfort dictate your actions.
“It is very hard to exercise, but very easy to gain weight. Very hard to lose weight, very easy to gain weight,” she noted during her workout. “All you need to do is to push your body. Force it. Don't let your body control you—you control your body.”
This mindset applies not just to exercise but also to nutrition: “Control your mouth. When you feel like eating something unhealthy, you say no. Control your belly. Control everything. And then force your body to move.”
Starting Small and Building Gradually
An important lesson for anyone returning to fitness after illness is to adjust expectations and start small. The body needs time to rebuild strength and stamina.
“We need to exercise anyhow we can. We don't need to be professional. We don't need to lift 100 pounds. Just start by lifting 10 pounds or 5 pounds,” she advised. “Little by little we are going to be fine.”
This gradual approach applies to cardio exercise as well. She noted that when using a treadmill, she currently keeps her speed at a manageable level rather than pushing to her previous limits: “When I lose weight, I'll start running at 10. Because at that speed you have to really move. If I put it now, I would fall because of my weight. I used to put it up to seven before.”
The Rewards of Persistence
Even after just one day of returning to exercise, improvements were noticeable. “Yesterday I couldn't sustain jogging for five minutes without stopping,” she shared. “Today I can go longer.”
This quick response demonstrates how the body begins adapting immediately when we return to healthy habits. While full recovery of fitness levels takes time, those first small victories provide crucial motivation to continue.
Health as the Foundation for Everything Else
Perhaps the most important realization that comes from a period of illness is understanding how fundamental health is to achieving other goals.
“Your health is everything. When you are in good health, you can do anything. It's only when you cannot do certain things that you cannot achieve your goals. That is why we need to exercise however we can.”
This perspective serves as a powerful reminder that consistency with physical activity isn't just about aesthetics or performance—it's about maintaining the foundation that supports every other aspect of our lives.
For those struggling to maintain motivation or returning after illness, remember that even short, moderate workouts contribute significantly to rebuilding fitness and protecting overall health. The key is simply to start, adjust expectations appropriately, and focus on consistency rather than intensity.
