How to Push Through Sickness and Get Back to Exercise
Staying consistent with exercise can be challenging, especially when illness strikes. After feeling sick for several days without exercising, the body quickly becomes stiff and uncomfortable. As one fitness enthusiast discovered, “I have been feeling sick for some days, I have not really exercised and I did not do any good for myself. That did not help me at all. Not exercising did not help me, but made my body to be stiff.”
When recovering from illness, even basic stretching can become painful. The lack of movement affects everything from the back of the legs to the neck. This is why it's crucial to gradually reintroduce exercise into your routine as you begin to feel better.
Getting Back on Track
Even a short 20-minute workout can help restart your fitness journey after being sick. While you might still experience some discomfort – headaches, congestion, or general fatigue – staying positive and pushing through is key to recovery.
The truth about fitness is simple but challenging: “It is very hard to lose weight. Very easy to gain weight. All you need to do is to push your body. Force it. Not letting your body control you.”
Mind Over Matter
The secret to consistency in fitness comes down to control:
- Control your mouth
- Control your food intake
- Control your cravings
“Just go ahead. Control your mouth. Control your belly. Control your cravings. Control everything. And then force your body to move. Force it. It's not easy. But you can force it.”
Start Small and Build
The beauty of exercise is that you don't need to be a professional to benefit from it. As your health improves, so does your ability to achieve your goals. The important thing is to start somewhere:
“We must not be professionals. We must not lift 100 pounds or 200 pounds. Just start by lifting 10 pounds. Five pounds. If we cannot lift 10 pounds, just little by little, we are going to be fine.”
Understanding Your Equipment
If you're using a treadmill, understanding the settings can help you progress safely. Speed settings typically range from 1-12, with 5 representing a run and 6-12 representing increasingly faster speeds.
As fitness levels change, so should your approach to using equipment. Someone who previously ran at speeds of 9 or 10 might need to adjust to 7 after a period of inactivity or weight gain.
Signs of Progress
How do you know you're getting back on track? The body provides clear signals:
- Increased energy levels
- Ability to sustain activity for longer periods
- Transition from feeling cold to generating heat and sweating
- Gradually burning more calories during the same workout duration
Remember that consistency is what matters most in fitness. Even when you're not at your best, showing up and doing what you can will keep you moving forward on your strength and health journey.
