Getting Back to Exercise After Being Ill
Published 2024-11-19 by Louise Moorey
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We’ve all been there—laid low by illness, feeling like the progress we’ve worked so hard for has unravelled. It’s easy to feel defeated, but the truth is, that setbacks are part of the journey. Your progress isn’t lost! The key is knowing how to return to workouts wisely.
Here are some practical tips to ease back into your training routine after being sick:
Start Slow: Respect Your Recovery
Your body has been hard at work battling illness, so diving straight back into high-intensity workouts isn’t a good idea. Ease back in with light, low-impact exercises, and increase intensity gradually as you regain strength. This approach helps you avoid unnecessary setbacks.
Stay Hydrated
Hydration is always essential, but it’s especially critical during recovery. Proper hydration supports your body’s healing processes and ensures you’re ready to handle physical activity again. Aim for water or electrolyte-rich fluids, particularly if you’ve been dehydrated.
Rest is Key
It’s tempting to push yourself back into your routine, but rest is vital for full recovery. Even once you start training again, make sure to get adequate sleep and listen to your body. Fatigue is a sign you’re not fully ready, and pushing through it can delay progress.
Warm-Up Thoroughly
Your muscles and joints might feel stiff or weaker after time off. Spend extra time warming up to prevent injuries. Dynamic stretches, light cardio, or mobility exercises are great ways to prep your body for movement.
Modify Your Workouts
Adjust your expectations and adapt your workouts to your current energy levels. Shorter or lighter sessions are perfectly okay during this phase. Focus on maintaining consistency rather than chasing personal bests right away.
Be Patient with Yourself
Recovery can feel slow but don’t get discouraged. Remember, your fitness foundation hasn’t disappeared—it’s just waiting to be rebuilt. Celebrate small victories, and trust that consistency will bring results.
Prioritise Nutrition
Your body needs nutrients to repair and rebuild. Fuel yourself with balanced, nutrient-dense meals, emphasising fruits, vegetables, lean protein, and healthy fats. Avoid skipping meals or relying only on processed foods.
Setbacks are part of any fitness journey. It’s not about avoiding them entirely—it’s about how you respond. By taking a gradual, mindful approach to returning to your routine, you’ll bounce back stronger, both physically and mentally.
Your journey isn’t defined by perfection but by consistency. Take care of yourself, stay consistent, and trust the process. You’ve got this!