Returning to an Active Lifestyle After Serious Illness or Injury
If I Can, You Can Too
Despite dealing with health issues my entire life, I was able to power through and compete consistently in high-level sports. It wasn’t until I was 23 that my health challenges intensified significantly, forcing me to start and stop my participation in athletics and fitness in a continuous cycle.
Throughout the last decade, I have learned valuable lessons on how to approach this. Most of these lessons came from me trying to re-enter an active lifestyle in a forced and unwise manner.
Now that I’ve successfully returned to the activities I love, I want to share the things I have personally learned that I believe can help you safely and successfully transition into fitness and competition after suffering from a health condition. I have come across too many people who think they can’t live a healthy life of movement and activity due to the health issues they have experienced. I’m here to tell you that you can.
Slow is Fast
Assuming a doctor has cleared you to return to exercise, you need to understand that you’re playing the long game here. You’re unlikely to go from 0 to 100. I recommend that you not try.
Before you start, you need to validate what you’ve been through and why you may not be able to do as much as you’d like to immediately. This took me a long time to get through my head. For so many years, I was too hard on myself. I didn’t want to make excuses, and I would tell myself that it didn’t matter what health issues I had suffered. It didn’t matter how I was currently feeling—I should turn on the jets and perform at 100 percent.
This led to me pushing too hard, too fast, doing more harm than good, and honestly, slowing down my overall progress. As it is with most things in life, consistency always trumps intensity.
This will take time and patience. It’s going to require you to listen to your body, finding the Goldilocks zone where you are pushing safely, but not too hard. For example, consider trading that run for a short walk, or doing some light bodyweight exercises instead of trying to pump iron in the gym right off the bat.
Tune In
For anyone without limitations or the need for slow and tactical reintegration, I recommend finding a program that fits your needs and goals and sticking to it religiously, as long as you are recovering and feeling balanced.
However, if you’re just now getting back into it after illness or injury, you may need to take a different approach. This also applies to anyone dealing with a chronic condition that may impact their physical ability on a day-to-day or week-to-week basis. Expect a possible nonlinear upward trajectory. Don’t force consistent output or consistent progress. Again, you’re playing the long game.
If this is you, I would urge you to tune in. To listen. This doesn’t mean you should dive into things without a structured plan. Instead, be flexible with your plan—being willing to adjust aspects of it if necessary, or even skip a workout altogether.
There are many times I’ve heard the phrase, “if I can't do the full workout, I just don't do it at all.” Something is always better than nothing. You don’t need to hit the ground running on Day 1 with an insane training program. There were times when my entire workout was just two push-ups. Do what you can; don’t wait until you’re 100% to begin. Start small, begin with what feels most comfortable, and work your way up gradually. You’ll be surprised at how this can help jump-start the process.
Be Realistic
“I’m just so frustrated. I used to be able to do so much more”, is something else I hear quite frequently. I get it. It kills your confidence, and it’s humbling—especially if you were previously active and fit before struggling with your health.
Dismiss these thoughts. Push them out of your head. Like I said earlier, validate yourself. You’re on your way back up, and it’s unrealistic to be able to do what you were previously able to do. See your efforts through the lens of your current context.
After spending a significant amount of time bedridden, I began with walks that were less than 2 minutes long. That was all I could safely handle. “I get stronger every step” was the mantra I recited in my head over and over. And when I reached my safe limit, I would congratulate myself on what I had been able to do. It felt silly most of the time—I used to run marathons in the mountains—I would think. But it’s not about what you used to be able to do, it’s about what you’re able to do now.
Celebrate the small victories: You worked out for 5 minutes? Great. You biked a mile? Incredible. Realize that every little thing you do is moving you in the right direction. A house is built one brick at a time. Focus your attention on the big picture, not just your current state. Realistic expectations set the stage for long-term success.
Lifestyle
Sleep
If you’re a human being, you need your sleep. If you are recovering from a health condition, you need it even more. And if you’re both healing and returning to an active lifestyle, it’s even more of a non-negotiable. Be intentional about this. Do whatever you must: set a bedtime, put away all screens an hour before bed, or get into a routine. Whatever you do, make sure you’re getting an optimal amount. Everyone is slightly different, but as a general rule, aim for at least 7 hours of sleep per night. If you’re not getting enough sleep, you won't recover from your workouts, leading to fatigue, increased injury risk, poor performance, and stagnant gains.
Nutrition
Eat, and eat well, regardless of whether you’re exercising or not. What you put in your body directly affects your health, and it is one of the most significant factors in how you perform and recover physically and mentally. There is a great deal of conflicting information being circulated regarding nutrition. Don’t overcomplicate this. Eat as many one-ingredient foods as you can—egg, potato, arugula, etc. Aim to make this the vast majority of your diet. At least 75% of your food should not come from a box or a bag. Personally, I try to stick to at least 95%. If something has a lengthy list of Ingredients, consider ditching it or saving it as a treat for yourself. The cleaner you eat, the better you’ll feel, and the more fruitful (ha ha) your workouts will be.
Stress
Most people would agree that in modern society, life is full of constant stressors. If you’re healing, your body has a reduced capacity to handle additional stressors. Exercise is a stressor—a positive stressor? Absolutely. But a stressor nonetheless. I would encourage you to be aware of how much you can safely add to your plate. If you are not yet ready to return to exercise, be patient and wait a little longer. If you are, be cognizant of how much added stress you can manage.
Get Help!
If you feel lost or unsure as you begin this process, don’t hesitate to seek help from an expert. There are numerous trainers, nutritionists, and experts, both locally and online, who can help you safely navigate your journey to a healthy and active lifestyle.
You Got This
I’m well aware of how difficult this is—scary, even. You may have all sorts of doubts and questions running through your head about whether you're ready or if this is even possible. Doubt your doubts. Don’t be discouraged. Just take this one step at a time and be willing to fail along the way. Just continue to move Onward, no matter how slowly, and you’ll be thanking yourself weeks, months, or years from now.
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If you have any questions or can relate in any way, please don't hesitate to reach out. I’d love to hear your story.
