How long to lose fitness from no exercise?

[bfit]

I haven't been able to exercise for 2 1/2 weeks. I had a bad reaction to a shingles shot that exacerbated a skin condition which is very painful. Most of the irritation is on my rear end so I can't sit or walk without discomfort. At this point it looks like there is no end in sight. I am getting increasingly anxious about missing workouts. Every day goes by, and I think "maybe tomorrow", and then it's just not possible. How long can someone go without exercise until they are totally unfit? I have not missed over two weeks of exercise in literally 40 years, and it's taking a mental toll on me too.

[Terry]

Cardio fitness levels drop faster than strength per my experience.

IMO, the most important thing is this: Be ready to re-start HAPPILY at whatever level you are at once this issue is resolved. Don’t play the game of “I used to be able to”. Instead, play the game of “How fun to do a re-start at a lower level. I haven’t done these kind of workouts in a lot of years.” Also, maybe you have a friend who needs to start working out, will be at or below your level, and can use the motivation you bring to the table if you work out with him/her.

In the meantime, maybe you can try some new healthy recipes, focus on healthy meal planning, cut Calories a tiny bit if you have any fat you’d like to lose, do workout video reviews, etc.

[Erica H.]

Originally Posted by bfit

. I had a bad reaction to a shingles shot that exacerbated a skin condition which is very painful. Most of the irritation is on my rear end so I can't sit or walk without discomfort. At this point it looks like there is no end in sight. I am getting increasingly anxious about missing workouts. Every day goes by, and I think "maybe tomorrow", and then it's just not possible. How long can someone go without exercise until they are totally unfit? I have not missed over two weeks of exercise in literally 40 years, and it's taking a mental toll on me too.

First, big hugs to you. I'm so sorry about the bad reaction and the pain you are going through!

Unfortunately, I've had to go through many long periods of time when I couldn't exercise due to injury or illness. In fact, right now I am ten weeks post-op from reconstructive foot surgery and six weeks since I got a concussion. The first 7 weeks after my surgery, I was 100% non weight bearing and couldn't even take one step and had to ice/elevate all the time. I'm in a walking boot now. It's extremely tough mentally to be forced to give up our workouts and lose our hard-earned fitness.

The muscles in my operated leg are completely atrophied now due to not being used. I showed my DH the difference in my calf muscles between my good leg and my bad one and he blurted out, "that's cool!" when he felt my one calf muscle that disappeared and I burst into tears.

Even with all of my previous injuries and surgeries, I was able to do *something* for exercise but not this time. It's been very difficult and depressing. but I know I've been through this before and am always surprised and pleased at how quickly my fitness levels return. Muscle memory is a real thing! And it is really satisfying to see the quick progress when it happens.

Hang in there and take care of yourself now. Your workouts will be ready for you when you are able to get to them. Two and a half weeks is a very short time and I'm sure you're fine now but try not to get too discouraged if it's much longer. I need to tell myself the same thing because I get very depressed.

I hope you feel better soon.

Originally Posted by Terry

Instead, play the game of “How fun to do a re-start at a lower level. I haven’t done these kind of workouts in a lot of years.”

What I find fun after a long time of forced rest is to see how quickly my fitness level returns. It's really amazing. When we're already fit, the gains are so slow and we plateau frequently but it feels like the gains are huge and fast when coming back after time off. it is definitely humbling when first coming back though when you've lost so much strength and endurance.

Erica

[prettyinpink]

Originally Posted by Terry

IMO, the most important thing is this: Be ready to re-start HAPPILY at whatever level you are at once this issue is resolved. Don’t play the game of “I used to be able to”. Instead, play the game of “How fun to do a re-start at a lower level. I haven’t done these kind of workouts in a lot of years.” .

What good advice!

2lazyforthegym has blogged about having to build back up after going through some medical things.
https://2lazy4gym.com/about/

[Erica H.]

Originally Posted by ChelePA

I completely relate to what you are saying. I didn’t start moving or walking after my accident for almost 5 months. My leg muscles especially in my injured leg were completely atrophied. Core muscles as well. It was difficult for me to look at my leg and see how much it changed in appearance. I was probably in the best shape of my life before this happened. My muscles are still recovering. It’s been about four months since I was given the all clear and I have a long road ahead of me. Hoping you bounce back quickly!

Thank you. I think of you often since you've been through so much more than I have.

Originally Posted by prettyinpink

What good advice!

2lazyforthegym has blogged about having to build back up after going through some medical things.
https://2lazy4gym.com/about/

Thank you! She's been through a lot, too.

Erica

[hocuspocus]

Originally Posted by Terry

Cardio fitness levels drop faster than strength per my experience.

IMO, the most important thing is this: Be ready to re-start HAPPILY at whatever level you are at once this issue is resolved. Don’t play the game of “I used to be able to”. Instead, play the game of “How fun to do a re-start at a lower level. I haven’t done these kind of workouts in a lot of years.” Also, maybe you have a friend who needs to start working out, will be at or below your level, and can use the motivation you bring to the table if you work out with him/her.

In the meantime, maybe you can try some new healthy recipes, focus on healthy meal planning, cut Calories a tiny bit if you have any fat you’d like to lose, do workout video reviews, etc.

I agree. It's like pregnancy, you start back up where you are at. In the meantime cut calories and eat nutritious foods.

[Lori_Michigan]

My mom just had a bad reaction to the shingles vax too. She had a bad hip to begin with but the shot caused her hip to become extremely painful and one night it was so bad she called 911 because she physically couldn't move. Two weeks have passed now and she's finally up and moving again. She's also contemplating a hip replacement since it was so bad.

I've had nothing but setbacks now since mid-2018. Just a series of injuries that never quite heal. I feel like it's a constant stop/start. The past three years has included a blood clot in my leg, gallbladder removal surgery, another blood clot, then lower back strain, tore my knee meniscus while working out, a constantly sore shoulder, sore heels from standing in my kitchen too long (like seriously?!), a dull ache in both hips now every day (from what I have no idea), and now a pulled abdominal muscle from sneezing (yes, sneezing). I'm a whack-a-mole as to what body part will be either hurting, injured, sore, or just falling apart each day now. I wake up feeling like I'm 88 instead of 48. I keep telling myself it's just perimenopause but considering that I'm still having regular cycles who knows really (have had nearly every test run and I'm all "normal").

But each time I've been able to get back fairly quickly to a respectable fitness level within a few weeks (and then the next injury strikes!). I take it slowly for the first week or so and just do some easy things. I haven't done anything now for the past month except rest this muscle and walk around the house. But I was able to successfully sneeze yesterday without hurting it again (little victories) so perhaps I can at least try a Pahla B workout next week (for reference, I was doing 3 Cathe Lives a week just a month ago [which to me was big time stuff!]).

Sure hope you're feeling better soon!

[Lorelai]

Originally Posted by Lori_Michigan

I've had nothing but setbacks now since mid-2018. Just a series of injuries that never quite heal. I feel like it's a constant stop/start. The past three years has included a blood clot in my leg, gallbladder removal surgery, another blood clot, then lower back strain, tore my knee meniscus while working out, a constantly sore shoulder, sore heels from standing in my kitchen too long (like seriously?!), a dull ache in both hips now every day (from what I have no idea), and now a pulled abdominal muscle from sneezing (yes, sneezing). I'm a whack-a-mole as to what body part will be either hurting, injured, sore, or just falling apart each day now. I wake up feeling like I'm 88 instead of 48. I keep telling myself it's just perimenopause but considering that I'm still having regular cycles who knows really (have had nearly every test run and I'm all "normal").

So sorry to hear you're going through all this. My suggestion would be a strict food elimination to see if that helps with the mysterious aches and pains. After my third baby was born two years ago, I started having terrible body aches and pains. I honestly thought that post pregnancy, my body was developing psoriatic arthritis, which wasn't a far leap considering I have psoriasis. I took a hard look at my food, went to strict AIP, and then figured out that coconut was triggering me. It was easy to start eating a lot of coconut products when I gave up dairy and nuts/seeds. Anyway, I eliminated coconut products completely (including supplements) and my mystery aches and pains went away. Food issues are a major source of inflammation in the body and we don't always realize it until we 100% eliminate for awhile before carefully trying to add it back.

Dynamic stretching is my thought to help from an exercise standpoint. I'm really loving Classical Stretch/ Essentrics. Learning the form is important, but my body is really appreciating the connective tissue workouts and the floor stretches for the entire lower body (my low back feels like the problem, but I'm pretty sure it's really glutes, hips, hamstrings and IT band tightness).

I used to get sore heels from standing too much in the kitchen, but I haven't for a long time now and I've been trying to figure out why not. The only thing I can think of is I used to wear wedge heels to work back then, and now I never wear heels. So maybe footwear? I also have weak ankles and so I've been working hard on that to improve my overall stability and foundation.

[Lori_Michigan]

Originally Posted by Lorelai

So sorry to hear you're going through all this. My suggestion would be a strict food elimination to see if that helps with the mysterious aches and pains. After my third baby was born two years ago, I started having terrible body aches and pains. I honestly thought that post pregnancy, my body was developing psoriatic arthritis, which wasn't a far leap considering I have psoriasis. I took a hard look at my food, went to strict AIP, and then figured out that coconut was triggering me. It was easy to start eating a lot of coconut products when I gave up dairy and nuts/seeds. Anyway, I eliminated coconut products completely (including supplements) and my mystery aches and pains went away. Food issues are a major source of inflammation in the body and we don't always realize it until we 100% eliminate for awhile before carefully trying to add it back.

Dynamic stretching is my thought to help from an exercise standpoint. I'm really loving Classical Stretch/ Essentrics. Learning the form is important, but my body is really appreciating the connective tissue workouts and the floor stretches for the entire lower body (my low back feels like the problem, but I'm pretty sure it's really glutes, hips, hamstrings and IT band tightness).

I used to get sore heels from standing too much in the kitchen, but I haven't for a long time now and I've been trying to figure out why not. The only thing I can think of is I used to wear wedge heels to work back then, and now I never wear heels. So maybe footwear? I also have weak ankles and so I've been working hard on that to improve my overall stability and foundation.

Yep, I've done the food elimination route for years now. Low FODMAP, gluten free, you name it, I've done it. I don't do dairy anymore at all, but everything else made no difference. I have now discovered I can lose weight with a calorie deficit and keeping with my daily macros, so I focus on that now.

And yep, I've done CS/Ess for 8 years now. Have done it daily for almost the past year since I have the subscription. I vary the standing with the barre and floor work, and I also vary the short with the longer ones. Although it's helped somewhat, it's never really taken care of my constant injuries since starting perimenopause.

And yep, I wear inserts in my shoes now and still have the heel pain. I even have the floor pads where I stand to cook and at the sink. I do the CS/Ess feet stretches all the time.

Everything comes and go, sometimes it's there and sometimes I'm fine. I think it's the hormone depletion and my body just refuses to learn to live with it, because it sure isn't coming back since I can't be on HRT...

[Sissy B]

Originally Posted by Lori_Michigan

and now a pulled abdominal muscle from sneezing (yes, sneezing).

I've pulled my abdominal muscles before from coughing.

I broke a bone in my hand in 2019 and it took a while to get range of motion and dexterity back and I was only in a permanent splint/cast for 4 weeks. My doctor put me in a removable splint at that point so I could take it off to shower and to do at home physical therapy 3 times a day.

And I agree with Terry, when you are able to start exercising again, you have to start where you are.