Bounce Back Strong: How to Safely Return to Working Out After Being Sick

A few weeks ago, I found myself completely knocked out by a brutal case of influenza. I had been hitting the gym regularly, feeling stronger than ever, and was in a great workout groove when, out of nowhere, the flu hit me hard. For an entire week, I was stuck in bed with fever, chills, and zero energy. As much as I tried to power through it, my body made it clear that rest was the only solution.

By the time I started to feel human again, I was itching to get back to my workouts. But the thought of jumping straight into my usual routine was daunting. I had lost weight, I was feeling weaker than normal, and I felt overwhelmed with how to start back into my normal routine. I knew I had to be careful and ease back into fitness to avoid setting myself back further. So, I took a step-by-step approach to regain my strength and slowly rebuild my stamina.

In this post, I’m going to share the exact steps I took to bounce back after being sick, how I listened to my body, and how you can use these tips to safely return to your workouts after illness. If you've been sick lately and are wondering how to get back into your fitness routine, this guide is for you. Let’s dive into how I came back stronger and how you can too!

1. Listen to Your Body: Don’t Rush the Process

The most important thing to remember when coming back from an illness is patience. It can be tempting to jump right back into your previous routine, but your body needs time to heal, and pushing too hard can lead to setbacks.

How to listen to your body:

• Start slow: Your first few workouts after being sick should be light and low-intensity. Start with 10-15 minute sessions, focusing on mobility and light cardio, to help your body readjust. Lower your weights at the gym significantly. This can be hard for lifters to do as they are accustomed to lifting heavy. However, your body needs to ease back into it so take it slow! I usually lift 20s for shoulder presses and I went all the way down to 10 pounds.

• Monitor fatigue: If you start to feel overly fatigued, dizzy, or short of breath, it’s a sign to slow down. Rest is just as important as exercise, especially during recovery. When I was picking back up running I would run a distance then walk when I felt out of breath. This time is not to try and run your fastest mile or last the longest. This is a time to slow it down and allow your body to feel the movement again. I started off by running/walking a mile then two days later I added an extra mile onto it. If your healing process is slower start by just adding 0.5 increments.

• Pay attention to muscle soreness: It’s normal to feel sore, but sharp or unusual pain is a sign to stop and consult a healthcare provider.

Keep in mind that your body is still in recovery mode, so it's important to ease back into exercise gradually to avoid further strain or injury. Using the sauna while you're sick is not advised, as your body is already expending a lot of energy to fight off the illness. The added heat can put extra stress on your system, making it counterproductive. Plus, it can lead to faster dehydration, and staying hydrated is crucial for a healthy recovery. Wait until you're feeling better before returning to sauna sessions!

2. Rebuild with Low-Impact Workouts

When you’re ready to return to exercise, it’s best to choose low-impact activities that won’t overwhelm your system. These exercises allow you to regain strength without putting too much stress on your body.

Great low-impact workouts to start with:

• Walking or light jogging: These activities help build cardiovascular endurance and will help you gauge your overall energy levels.

• Cycling: A stationary bike can help you build leg strength and stamina without putting too much strain on your joints.

• Swimming: A great total-body workout that’s easy on the joints and promotes flexibility and strength.

• Yoga: Stretching and strengthening in a relaxed environment will help rebuild your muscles, improve flexibility, and reduce stress.

If you were used to high-intensity interval training (HIIT) or heavy weightlifting, give your body time to get used to less demanding activities before gradually increasing intensity.

3. Stay Hydrated and Nourished

Your body needs proper fuel to recover from an illness, and that includes hydration and nutrition. Many people lose their appetite or neglect proper hydration while sick, but getting back into your fitness routine requires you to replenish your nutrients to restore energy and aid muscle recovery.

What to focus on:

• Hydration: Drink plenty of water, especially if you’ve had a fever or lost fluids due to illness. Dehydration can significantly affect your energy levels, endurance, and muscle function.

• Protein: Eating enough protein is essential for muscle repair. Include lean proteins like chicken, fish, eggs, tofu, or beans in your meals.

• Complex carbohydrates: Whole grains, fruits, and vegetables will provide you with the energy you need to fuel your workouts and keep your body functioning properly.

• Healthy fats: Include foods like avocados, nuts, and olive oil to support brain function and reduce inflammation.

• Increase your intake of essential vitamins!

Vitamin C:

• Role in recovery: Vitamin C is known for its immune-boosting properties. It helps stimulate the production of white blood cells, which are essential for fighting off infections. Additionally, it acts as an antioxidant, reducing inflammation and helping your body recover more quickly from illness.

• Sources: Citrus fruits (oranges, lemons, grapefruits), strawberries, bell peppers, broccoli, and kiwi (a personal favorite!)

Vitamin D:

• Role in recovery: Vitamin D plays a crucial role in immune function. It helps activate the immune system's defenses and has been shown to reduce the risk of respiratory infections. Low levels of vitamin D are associated with an increased susceptibility to illness.

• Sources: Sunlight (the body produces vitamin D when exposed to sunlight), fortified dairy products, egg yolks, and fatty fish (like salmon and mackerel).

Your body requires proper nutrition and hydration to recover, so don’t neglect this important part of your fitness routine.

4. Gradually Increase Intensity and Duration

Once you’ve started to feel stronger and your body is ready for more effort, you can begin to gradually increase the intensity and duration of your workouts. But take it slow! A gradual increase in intensity will help your body adjust and prevent you from overdoing it too soon.

Tips for increasing intensity:

• Add a few minutes: Start by adding 5-10 minutes to your workout duration each week.

• Increase resistance: If you’ve been doing bodyweight exercises or light cardio, try adding light weights or increasing your speed slightly. The key is to challenge yourself without going to extremes.

• Monitor progress: Keep track of your energy levels and any physical changes. If you feel tired or unwell after increasing intensity, it may be a sign to scale back a little.

Remember, it’s not about rushing back to where you were before; it’s about rebuilding a strong foundation so that you can sustain your fitness in the long term.

5. Stay Motivated and Set Realistic Goals

It’s easy to get discouraged after taking time off, but remember: progress takes time, and you’ll get there. Setting small, achievable goals will help you stay motivated as you work your way back to full strength.

How to stay motivated:

• Set realistic goals: Start by setting short-term goals, like completing a 20-minute walk or adding an extra set of squats to your workout. Small wins will help you build momentum.

• Celebrate your recovery: Acknowledge the effort it takes to bounce back and give yourself credit for taking the time to listen to your body and recover properly.

• Get support: Whether it’s from a workout buddy, a trainer, or a supportive community, surrounding yourself with encouragement can help you stay on track.

In conclusion:

Returning to your workout routine after being sick is all about finding the right balance between patience, self-care, and gradual progress. By starting slowly, focusing on low-impact exercises, staying hydrated, and listening to your body, you can bounce back stronger than before.

It’s not about rushing back to where you were – it’s about building up your strength and stamina in a way that’s sustainable and safe. Take it one step at a time, and before you know it, you’ll be back to full strength, with a renewed sense of confidence in your body’s ability to recover.

Stay strong, stay patient, and enjoy the process!