I used to get sick often. Not some terrible diagnoses, but this eternal small chronicle — runny nose, cough, back “aches”, constant fatigue. In the fall it “covers”, in the winter I walk like a zombie, in the spring I have bronchitis. And, of course, no sports — because “it's not the time”, because “I don't have the strength”. The first-aid kit at home resembled a mini-pharmacy. I lived on ibuprofen, Coldrex and the hope that “it would just go away”, informs Ukr.Media.
Now I understand: this is a classic vicious circle – fatigue, illness, lack of activity. And it feeds itself: when the body does not move, it weakens. You become a target for any virus, and pain and illness take away the last of your strength. Getting out of this swamp is like trying to climb a slippery wall. But I decided to do what I was afraid of – go for a run.
I remember that first morning. October, still dark, damp, breathing hard, lungs burning. I ran two blocks and thought I was going to die. But the next week I was already running for 15 minutes. A month later, for half an hour. And my body started waking up with me – not “broken”, but alive.
By the way, it's normal to feel terrible at the start. The body is in shock because it's been pulled out of its comfort zone. But beginners progress quickly: the heart adapts, blood begins to circulate better, sleep deepens. Regularity is enough, even if it's just walking – 15 minutes a few times a week will start the shift.
I got hooked on it. I downloaded a running tracking app, read about heart rate zones, cardio loads. But after two months, I realized something was missing. My legs seemed to be dragging, and my arms were like ropes. My back was “hanging” by the end of the run.
This is a typical scenario. Cardio is great for the heart and lungs, but it doesn't build core strength. And a weak core isn't just about aesthetics, it's about poor posture, inefficient movement, and increased risk of injury. That's how I got to the barbell.
It was strange at first. Running is breathing, the barbell is weight. Different worlds. But in fact, it's the perfect tandem. Running gives you the heart, and the barbell is the spine. Together they create a real foundation. Strength training not only sculpts muscles, it also stabilizes joints, strengthens ligaments, reduces background inflammation in the body. And for a runner, this means less knee pain and better posture.
Gradually, I formed a habit: I ran 2-3 times a week, and I lifted weights too. And something that seemed like a fantasy happened: I stopped getting sick. Not at all. Not a single ARVI during the winter. My lower back stopped aching. Energy appeared in the morning by itself. Instead of “pulling through the day,” I lived it.
It's not magic, it's physiology. Cardio improves circulation to immune cells, strengthens the heart and lymphatic system. Strength training activates growth hormones, regulates insulin, and lowers cortisol, the stress hormone. Together, these exercises reduce chronic inflammation, the “shadow” cause of many aches and pains and fatigue.
By the way, you don't have to be a professional to get this effect. I still eat pizza, watch TV series, and don't live in the gym. But stable 3-4 workouts a week for 45 minutes – and your body works like a well-oiled machine. Instead of “surviving” – it starts to live.
And constant mental fatigue disappears. When the body is weak, the brain spends energy simply “keeping the system running.” And when the body is stable, a lot of energy is released for everything else: work, creativity, just joy.
I left the pharmacy for others. And I kept the gym and the track for myself. Because the best medicine is the one that trains you to be strong. And it all starts with the first, even if terrible, run.
But before you start—especially if you have a chronic diagnosis or a long period of inactivity—talk to your doctor. This is not a formality, but taking care of your body.
Джерело: ukr.media
