Finding Strength: From Rock Bottom to Building Resilience

I’ve reached a point in my fitness journey that feels like rock bottom. Physical activity has never been my strong suit for as long as I can remember. I wasn’t encouraged to participate in sports or any physical pursuits growing up, and I didn’t make much effort to change that as I got older. My strengths have always been more cerebral, the kind of challenges my brain could tackle. But now, facing the realities of living with chronic conditions like epilepsy, diabetes, chronic pain, and fatigue, I realise that I need to build physical resilience and strength — no matter how unnatural it feels.

Recently, I completed an NHS pain management course. It was a significant step forward, helping me understand the tools available to better manage my life and conditions. But as our facilitator repeatedly emphasised, the course was just the beginning. The real work lies ahead in how I apply those tools to my daily life. And that’s where the challenge begins. Surviving is one thing, but I’m ready to move beyond that — I want to thrive. However, thriving isn’t something that happens overnight, especially when it comes to physical fitness. It’s about starting small, with tiny, intentional steps, and allowing those efforts to grow and take root over time.

I’ve always found it easier to stick to routines involving the mind — reading, learning, solving problems — but now I need to develop routines challenging my body.

Here’s what I’m aiming for:

• Morning Rituals: I’m starting by creating morning rituals, or what I like to call ceremonies, to set the tone for the day. These aren’t grand gestures but simple, consistent acts — waking up, acknowledging how I feel, setting intentions, and being kind to myself. I’ll take stock of what my body can handle each day, understanding that some days will have limitations, and that’s okay.

• Intermittent Fasting: I’ve already been practising intermittent fasting, and it seems to work well for managing my diabetes. I’ll continue with this, as it helps keep my blood sugar in check and gives me a bit of structure to start the day.

• Incorporating Movement: Physical activity has always been a challenge, but I know it’s crucial. My goal is to introduce some form of movement in the morning — whether it’s a short walk, gentle stretching, or even just getting outside for fresh air. These small steps will, I hope, build the foundation for more sustained physical activity as I progress.

• Healthy Eating: Nutrition is another area where I want to improve. I’ve been exploring the Mediterranean diet, which emphasises whole foods, lean proteins, and healthy fats. A recent study reinforced its benefits, and I’m eager to see how incorporating these principles into my meals can support my overall health. I’m starting with lunch — making a conscious effort to prepare meals that align with these guidelines, even if it means a bit more planning and preparation.

• Post-Lunch Movement: After lunch, instead of succumbing to the temptation to rest and potentially dip into an afternoon slump, I plan to engage in light physical activity. This could be as simple as a walk or some gentle stretching to keep my energy levels stable and avoid that post-meal drowsiness.

• Evening Hobbies: I want to dedicate time to hobbies that bring me joy after work. Whether reading, writing, or another creative outlet, this time is crucial for unwinding and maintaining a sense of balance. It’s about nourishing the body, mind, and spirit.

• Dinner and Self-Care: Dinner will follow the same healthy guidelines as lunch, ensuring I’m fueling my body with what it needs. And as the day winds down, I’m making space for self-care before bed — something I’ve realised is non-negotiable. This includes my bath time, which has become an essential ritual to help ease the pain and prepare for sleep.

This plan isn’t about a radical transformation; it’s about gradual, sustainable change. I’m taking it one step at a time, allowing these new habits to take root and grow. I don’t have all the answers yet, and there will undoubtedly be setbacks. But I’m committed to finding a way to build a stronger, healthier future for myself. Each day, I’ll try to make small, persistent efforts, knowing that even the smallest step forward is progress.

So here I am, at what feels like the starting line, ready to begin again. It’s not just about surviving anymore — it’s about finding a way to thrive, no matter how long it takes or how difficult the journey might be. This is my path forward, and I’m determined to see where it leads.