If you’re managing chronic illness, chances are you’ve had a change in your activity level. Whether that’s exercise, household tasks, or personal care, you may be facing a new reality of what you can and can no longer do. This can be hard and may even lead to feelings of frustration or depression. It requires a high degree of acceptance that takes time to build. It may require missing out on some things you used to enjoy and developing new sources of purpose and enjoyment.

As I shared in my last post, I just finished a 12-week exercise challenge that got me working out for the first time in two and a half years, and I wanted to share some tips for getting back into exercising after a period of illness. Sometimes symptoms get better with time, and you may be in a place to add in what you once had to let go of. Like me, you’ll probably have some hesitations and doubts about your abilities after what you’ve been through. It’s always important to listen to your body and its limits, but it’s also true that we can do more than we think we can.

With that, here are eight tips that helped me transition back into exercising after a period of illness and inactivity:

1. Start small.

When I was in the early days of managing long COVID, I started walking around the block five minutes a day. Over months, I worked my way up to 10 minutes, then 15, then 20, then 20 minutes twice a day. It took time to build up my stamina, and my progress wasn’t linear. Some days I didn’t walk at all, but I did often enough to make it a habit. Over time, I hardly thought twice about going for a walk, when once it was unthinkable. Start small from wherever you’re at, and you’ll be surprised at how much you can build.

2. Opt for a walk.

Walking is free and can be done almost anywhere. It’s been shown to have physical as well as mental health benefits, and it gets you outside, where contact with nature gives you even more health benefits. If you have a park or trail nearby, all the better, but the easiest thing to do is just go out your front door.

3. Follow a program or do a challenge.

It’s way easier to follow a set program than try to put one together yourself. A challenge that is time-bound gives you a short-term goal that is often easier to stick to than an open-ended intention. Search YouTube or social media for workout challenges tailored to your unique situation and preferences.

4. Choose at-home workouts.

One of the things that made me most successful at getting back into exercise was the fact that I could do it from home. My disability limits the amount that I can drive and travel, so working out at home is a must. Plus, you save time by not commuting to a gym or class, which makes it easier to fit into your schedule.

5. Build exercise into your routine.

Making a routine out of something is the surest way to commit to it over time. You don’t have to have the highest willpower or self-motivation because the thing you’re trying to do becomes almost automatic. My morning routine, for example, goes like this: coffee, breakfast and news, dishes, work out, shower, and rest. I don’t question it much now that it’s established. Think about where you can fit exercise into your routine, so it’s not a daily struggle but becomes second nature.

6. Keep track of your progress.

This may sound like a lot of work, but it can be simple. On days that I walk, I draw a heart on my calendar. On days I work out, a star. I always cross off the day with a big green marker, so that I can visualize my progress over time. Find ways to mark your progress and reward yourself, like the gold star in kindergarten. You’ll feel a sense of accomplishment and buy-in that will motivate you to keep going.

7. Grab a friend or family member.

Maybe they’ll do a program or challenge with you. Maybe they’re just someone to text when you meet your small goals. Either way, it helps to have other people involved in your journey, so you’re not doing it alone.

8. Listen to your body.

It’s easy to go from zero to 100 because you have expectations of where you’d like to be. But start small, go slow, and make sure it’s sustainable for you. Try not to have too many expectations, especially at the beginning. Maybe there’s a day you wanted to exercise, but you’re extra fatigued or have a migraine and can’t. Listen to your body, accept it, and try again tomorrow. If you’ve been managing chronic illness, you’re probably very good at this.

No one but you can decide whether beginning to exercise at this time is right for you. You should feel no pressure to do so, either from your own or other people’s expectations. That includes your doctors. Providers sometimes have an idea of where you “should” be, but every person and every illness is different. Your body is your best guide. Sometimes we need to be inactive and rest a lot, and that’s okay. Giving yourself permission not to exercise is just as important as exploring whether it’s right for you.

I hope this was helpful and wherever you are, know that it’s an okay place to be.