The Journey Back to Fitness After Illness: How to Regain Your Energy
Returning to exercise after being sick can be challenging, but it’s an essential step in rebuilding your strength and overall well-being. After several days of illness that left the body stiff and painful, taking those first steps back into a fitness routine requires determination and perseverance.
“I have been feeling sick for some days, I have not really exercised and I did not do any good for my system. That did not help me at all,” shares a fitness enthusiast who recently experienced this struggle. “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 Challenge of Returning to Exercise
The most difficult part of getting back into a fitness routine isn’t always the physical exertion—it’s the mental hurdle of pushing yourself when your body resists. As many fitness experts advise, it’s about taking control rather than letting your body dictate your actions.
“It is very hard to lose weight, but 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,” explains the fitness advocate. This philosophy extends beyond exercise to nutrition as well: “Control your mouth. Control your belly. Control everything. And then force your body to move. Force it. It’s not easy. But you’re going to force it.”
Starting Small and Building Gradually
An important aspect of returning to fitness after illness is acknowledging your current limitations while working to surpass them. This might mean jogging for just five minutes without stopping when previously you could do much more.
“Your health is what? When you are in good health, you can achieve your goals. It’s only when you cannot do certain things that you cannot achieve your goals. That is why we need to run. We need to exercise anyhow we can.”
The key is starting within your capabilities: “We must not be professional as well. We must not lift 100 pounds. Just start by lifting 10 pounds, 5 pounds. If we cannot lift 10 pounds, just little by little, we are going to be fine.”
Tracking Progress
Using fitness tracking tools can help monitor improvements and stay motivated. Whether tracking minutes, calories burned, or speed, these metrics provide tangible evidence of progress.
“The treadmill has timer, calories, incline, and speed limit. Like if you’re using three, you’re using two, you’re using five. Five is speed learning.”
As fitness improves, these numbers can be gradually increased: “When I lose weight, I’ll start running at 10. I used to put up to seven before. But not 10, not 11, not 12. 12 is the highest.”
Celebrating Small Victories
Each day of exercise, especially when recovering from illness, represents a victory worth celebrating. The simple act of getting up and moving, even for a short time, helps rebuild energy levels and confidence.
“No more lying down. I got up. I shake my body. No more lying down. No more sickness. No more headache. I’m better today. Definitely. Honestly. You can see.”
The improvement may be gradual, but it’s noticeable: “Yesterday I cannot sustain this jogging for five minutes. No stop five minutes jogging. Because two days ago, that was the worst of them.”
Conclusion
Returning to fitness after illness is a process that requires patience, determination, and self-discipline. By starting small, tracking progress, and celebrating incremental improvements, anyone can rebuild their strength and energy levels over time.
Remember that the journey back to fitness isn’t about immediate results but about consistent effort and gradual progress. Your body will respond to the challenge when you commit to pushing through the initial discomfort to regain your health and vitality.