Photo by Sukanya Basu on UnsplashMeet Ana.
In her free time, she enjoys hiking and cycling.
6 months ago, while cycling in a park, Ana hit a rock, fell off her bike, and injured her leg.
3 months after the accident, Ana's leg healed, and her doctor cleared her to resume exercising.
Although she'd like to go hiking and cycling again, she's worried about aggravating her previous injury.
Have you ever felt this way?
Like Ana, many people who healed physically have difficulties healing emotionally.
Overcoming a serious illness or injury is a big achievement, but finding the confidence and motivation to exercise again is the next hurdle.
Focus on Your "Why"
A key step in rebuilding your motivation to exercise after an injury or illness is to keep in mind why you want to exercise. You can figure out your "why" by asking yourself, "Why is getting back into fitness important to me?"
Your "why" statement can be:
"I want to improve my energy level."
"My goal is to return to my favourite hobbies or sports."
"I want to be able to climb stairs and lift objects more easily."
Having a strong purpose will help you to stay motivated.
Quiz Time! 🧩
Maya wants to start exercising again after recovering from an injury.
Which "why" statement is most likely to help her stay committed?
A. "If I don't exercise, I'll feel guilty."
B. "I have to exercise because it's something that everyone should do."
C. "I want to exercise so that others won't view me as lazy."
D. "I want to improve my strength so that I can return to hiking."
Quiz
Select the best "why" statement:
Set Small, Achievable Goals
Finding the motivation to exercise after recovering from an injury or illness can feel overwhelming.
It's important to start with small goals to make the process feel more manageable and help you stay motivated.
Start by setting goals that match your current abilities. You can:
Go for a 5-minute walk, 3 times each week.
Complete one gentle stretching session each day.
Take the stairs instead of the elevator once a day.
Stand up and move for 5 minutes every hour.
Quiz Time!⚡️
Jared is recovering from a long illness and wants to regain his strength.
What goal should he make to help him find motivation to exercise?
A. Exercise for one hour every day so he can regain his strength as quickly as possible.
B. Exercise every day and skip rest days to make faster progress.
C. Start with two gentle 15-minute workouts this week and increase his activity gradually over time.
D. Complete the same workouts he did before he became ill, even if they feel too challenging.
Quiz
Select the best goal for Jared:
Start with Light Exercises
While it might be tempting to jump back into the previous exercises you used to do, easing back in with light exercise can help you recover safely and make it easier to stay motivated as you progress.
Cardio
Walking outdoors or on a treadmill
Outdoor or stationary cycling
Swimming or water aerobics
Strength
Light resistance band exercises
Beginner pilates
Bodyweight exercises, like wall push-ups and calf raises
Track Your Progress
You might consider using a fitness journal to stay accountable and motivated during your recovery. You can use your journal as a tool to:
Note your fitness goals.
Summarize your workouts.
Document how you feel after each workout and your overall mood.
Track your nutrition and energy levels.
Over time, you can read through your journal entries to review your progress.
Reflecting on your progress and noticing each improvement can help you findmotivation to exercise while on your recovery journey.
Take Action
Now that you've learned some strategies to become motivated after a traumatic setback, it's time for you to create your plan and put it into action.
Get started today!
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