Why You Need to Keep Exercising Even When You're Sick

Maintaining a consistent exercise routine is crucial for overall health, but what happens when illness strikes? Many of us tend to completely halt our fitness activities when feeling under the weather, but as one fitness enthusiast recently discovered, this approach may actually worsen how we feel.

After taking several days off due to illness, the results were surprising: “I have been feeling sick for some days, I have not really exercised and it did not do any good for my system. Not exercising did not help me, but made my body to be stiff. I tried to stretch, even the back of my legs, my knees, my toes, everything pained me. Because of lack of exercise.”

The Difficulty of Getting Back on Track

One of the most challenging aspects of fitness is resuming your routine after a break. As noted during the workout session, “It is very hard to lose weight. Very easy to gain weight. You need to push your body. Force it. Not letting your body control you. Control your body.”

This mindset is essential when returning to exercise after illness. Your body may resist, but gentle movement can actually help recovery in many cases (though always consult your doctor if you're unsure).

Self-Discipline: The Key to Fitness Success

Maintaining fitness isn't just about physical ability—it's about mental strength and self-discipline. This means making conscious choices about nutrition and activity: “Control your mouth. That's when you feel like eating unhealthy food. You say no. I will not eat today. I will exercise instead.”

The power of choice plays a significant role in fitness success. Each decision to exercise or eat healthfully builds momentum toward your goals.

Start Small and Build Gradually

You don't need to be a professional athlete or lift extremely heavy weights to benefit from exercise. The key is consistency and gradual progression: “We must not be professional. You must not lift 100 pounds. Just start by lifting 10 pounds, 5 pounds. If you cannot lift 10 pounds, just little by little, we are going to be fine.”

This approach applies to cardio exercise as well. Start with what you can manage—whether that's walking, light jogging, or using lower settings on cardio equipment. For instance, using a treadmill at speed 7 instead of 10 or 12 is perfectly acceptable when building back your stamina.

The Joy of Returning Energy

Perhaps the most rewarding aspect of maintaining fitness through minor illness is how quickly your energy can return. After just a short period of light exercise, the difference becomes noticeable: “The energy is coming back… No more lying down. I got up and tried. I shook my body. No more sickness. No more headache.”

While severe illness requires proper rest and medical attention, gentle movement during recovery from minor ailments can sometimes help restore energy and reduce stiffness.

Listen to Your Body

While pushing through mild discomfort can be beneficial, always listen to your body's signals. Monitor your progress during workouts, track your improvements in endurance and strength, and adjust your intensity accordingly.

Your health is your most valuable asset. As noted during the workout, “When you're in good health, you can do anything. It's only when you cannot do certain things that you cannot achieve your goals.”

Remember that consistency trumps intensity. Regular, moderate exercise will yield better long-term results than sporadic intense workouts followed by long periods of inactivity.

So the next time you're feeling slightly under the weather, consider whether complete rest is truly what your body needs, or if gentle movement might help you recover more effectively.