How to Push Through Exercise When You're Feeling Sick

Getting back to exercise after being sick can be challenging, but it's often the best way to regain your energy and improve your overall health. After several days of feeling unwell and avoiding workouts, our body can become stiff and achy – making that first session back even more important.

When you've been sick, skipping exercise doesn't help your recovery. In fact, it can make things worse by causing muscle stiffness and discomfort throughout your body. 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 my system. Not exercising did not help me, but made my body to be stiff.”

Getting Started Again

The key to returning to fitness after illness is starting small. You don't need to jump right back into your full routine. Even a short 20-minute workout can help wake up your body and begin the recovery process.

Begin with gentle stretching to relieve stiffness in your legs, back, and other tight areas. Then gradually incorporate some light cardio, such as jogging at a comfortable pace on a treadmill.

Mind Over Matter

Exercise requires mental toughness, especially when recovering from illness. As the saying goes, “It is very hard to exercise, but very easy to gain weight. Very hard to lose weight. Very easy to gain weight.”

The solution? “All you need to do is to push your body. You force it. Don't let your body control you. Control your body. Control your mouth. Control your belly. Control your cravings. Control everything and then force your body to move.”

Listen to Your Body

While pushing through discomfort is important, it's equally important to be realistic about your capabilities when returning to exercise. If you previously could jog at speed level 10 on a treadmill, you might need to reduce to level 5 or 7 while recovering.

Pay attention to how your body responds. You should feel gradually more energized as you exercise, not completely exhausted. Sweating is a good sign that your body is warming up and responding properly to the workout.

Consistency Is Key

The most important aspect of exercise, especially after illness, is consistency. You don't have to be a professional or lift heavy weights to benefit from physical activity.

“We must not lift 100 pounds to be healthy. Just start by lifting 10 pounds, 5 pounds. If we cannot lift 10 pounds, just little by little, we are going to be fine.”

Even a few minutes of movement each day can help restore your energy levels and get you back on track with your fitness goals.

The Health-Achievement Connection

Remember that your physical health directly impacts your ability to achieve your goals in all areas of life. “Your health is wealth. When you are in good health, you can achieve. It's only when you cannot do certain things that you cannot achieve your goals.”

This is why consistent exercise is crucial – it builds the foundation of health that supports everything else you want to accomplish.

So the next time you're recovering from illness, resist the urge to stay in bed for too long. A short, gentle workout might be exactly what your body needs to bounce back stronger.