Exercise After Illness: Getting Back on Track with a Simple Workout Routine

Returning to exercise after being sick can be challenging, but it’s a crucial step in regaining strength and improving overall health. One fitness enthusiast recently shared their experience of getting back to working out after several days of illness, demonstrating that even a short 20-minute session can help restart a healthy routine.

“I have been feeling sick for some days, I have not really exercised and I did not do any good for my system,” they explained. “Not exercising did not help me at all, but made my body to be stiff. I tried to stretch, even the back of my legs, my calves, my toes, everything pained me because of lack of exercise.”

The Importance of Movement After Illness

When we’re sick, our bodies naturally need rest. However, prolonged inactivity can lead to muscle stiffness, decreased flexibility, and even worsen certain symptoms. The fitness enthusiast noted continuing symptoms like neck pain, headache, and nasal congestion, but decided that gentle movement would help rather than hinder recovery.

“I still feel my neck, my head is aching, my nose is growing, but I will be fine,” they shared while beginning their workout. This approach highlights an important balance – listening to your body while gradually reintroducing physical activity.

Starting Small: A Gentle Jogging Session

The workout consisted primarily of light jogging on a treadmill. For someone recovering from illness, this moderate cardiovascular exercise helps restore energy levels without overtaxing the body. The exerciser monitored their stamina throughout, noting, “I want to see when I will get tired.”

They also described their treadmill’s features, including calorie tracking, incline options, and various speed settings. “When I lose weight I’ll start running ten… but now I can do up to seven but not ten, not eleven, not twelve. Twelve is the highest,” they explained, showing awareness of their current limitations.

Mental Benefits of Exercise

Beyond the physical benefits, the workout clearly provided mental and emotional boosts as well. “I’m sweating now. I was cold before but now I’m sweating,” they noted partway through the session, indicating the body’s natural response to exercise was kicking in. This warming effect can be particularly beneficial when recovering from cold or flu-like symptoms.

The exerciser also repeatedly mentioned feeling their “energy level coming back” – a common and welcome effect of moderate exercise, especially after a period of illness and inactivity.

Motivation and Self-Discipline

Perhaps the most valuable takeaway from this workout session was the emphasis on self-discipline. “It is very hard to lose weight. Very easy to gain weight. All you need to do is to push your body. You force it. Not letting your body control you – you control your body,” they advised.

This philosophy extends to making healthy choices throughout the day: “Control your mouth. When you feel like eating unhealthy food, you say no. I will exercise instead.”

The Takeaway

Returning to exercise after illness should be gradual and mindful. As demonstrated in this workout session, even a short period of light jogging can help revitalize the body and mind. The key is consistency and listening to your body’s signals.

“Your health is what? When you are in good health, you can achieve. It’s only when you cannot do certain things that you cannot achieve your goals,” they reminded viewers. “That is why we need to run. We need to exercise… You must not lift 100 pounds, just start by lifting 10 pounds, 5 pounds… Just little by little, we are going to be fine.”

This balanced approach to post-illness exercise serves as an excellent reminder that fitness journeys aren’t about perfection but persistence.