Why Consistent Exercise Is Essential Even When You're Sick
Taking a break from your regular workout routine due to illness can have surprising negative effects on your body. After feeling sick for several days without exercising, I experienced firsthand how quickly the body can become stiff and uncomfortable. Even simple stretches became painful – from the back of my legs to my nails and toes – all because of a lack of physical activity.
Despite still feeling under the weather with a headache, congested nose, and neck pain, I decided it was time to get moving again. A short 20-minute workout can make all the difference when trying to recover and maintain your fitness level.
The Challenge of Weight Management
One truth about fitness that we all face is that it's much harder to lose weight than it is to gain it. The key to success lies in pushing your body and maintaining control – not letting your body control you. This means having the discipline to say no when cravings hit and yes when it's time to exercise, even when you don't feel like it.
You must learn to control your mouth, your belly, and your cravings. Force your body to move, even when it's difficult. It's about taking command of your fitness journey rather than allowing excuses to derail your progress.
Start Small and Build Gradually
Good health is the foundation for achieving all other goals. Without it, certain achievements become impossible. That's why consistent exercise is so crucial – but remember that you don't need to be a professional athlete to benefit from physical activity.
If you can't lift 100 or 200 pounds, start with just 5 or 10 pounds. Progress comes through consistency and gradual improvement. Little by little, day by day, you'll build strength and endurance.
Finding Your Endurance Level
When returning to exercise after illness, it's important to test your limits safely. I wanted to see how long I could maintain a jogging pace without stopping – something I couldn't manage for even five minutes when I was at my sickest.
Using a treadmill with various settings allows you to track your progress through metrics like time, calories burned, incline, and speed. For beginners or those returning after illness, start with lower speeds (2-3) before gradually working up to more challenging levels (7-12).
Before my illness, I could run at speeds up to 9, but now I'm rebuilding to a comfortable level 7. The highest setting of 12 remains a goal for the future when I've lost more weight and built back my endurance.
The Power of Consistency
Even a short workout session can make a significant difference. Within just 20 minutes of light jogging, I was already feeling more energetic and had burned nearly 200 calories. The key is to keep moving, even if it's just for short periods initially.
Remember that your health is your wealth. By maintaining consistent exercise habits, even through minor illnesses, you create a foundation for overall wellness and achievement in all areas of life.
