How to Push Through Exercise When You're Feeling Sick

We've all been there – feeling under the weather, lacking energy, and tempted to skip our workout routine. But as many fitness enthusiasts discover, sometimes pushing through (when appropriate) can actually help you feel better and prevent the negative effects of inactivity.

One of the most immediate consequences of skipping exercise is how quickly our bodies become stiff and uncomfortable. As one fitness enthusiast recently shared, “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 at all, but made my body stiff. I tried to stretch, even the back of my legs, my calves, my toes – everything pained me because of lack of exercise.”

The Mental Battle of Getting Started

Starting a workout when you're not feeling your best is primarily a mental challenge. It requires taking control rather than letting your temporary discomfort dictate your actions.

The key is to “not let your body control you, but rather control your body.” This applies not just to exercise but also to nutrition: “Control your mouth. Control your belly. Control your cravings.”

While it may not be easy, sometimes you simply need to “force your body to move” to break through that initial resistance. This doesn't mean pushing through serious illness – always consult with a healthcare provider if you're truly sick – but rather overcoming the mental hurdle when you're just feeling a bit under the weather.

Starting Small is Key

You don't need to jump back into your full routine immediately. As with any fitness journey, progress is incremental: “We must not lift 100 pounds. Just start by lifting 10 pounds or 5 pounds. Just little by little, we are going to be fine.”

This approach is especially important when recovering from illness or a workout hiatus. Begin with lighter activities like walking or gentle jogging before gradually increasing intensity.

Adjusting Your Workout Intensity

When returning to exercise after illness, it's important to modify your intensity level. For cardio equipment like treadmills, this means adjusting your speed settings appropriately.

For example, if you normally run at speed level 7-9, you might need to drop back to 5-6 when first returning. The highest settings (10-12) should only be attempted when you're back at full strength.

The Rewards of Persistence

The benefits of pushing through (when appropriate) become evident quickly. Even after just one workout session, you might notice:

• Increased energy levels
• Reduced stiffness
• Improved mood
• A sense of accomplishment

As one fitness enthusiast noted after returning to exercise following illness: “My energy is coming back. I'm sweating now. I was cold before, but now I'm sweating.”

Listen to Your Body

While pushing through minor discomfort can be beneficial, it's crucial to distinguish between normal exercise challenge and your body signaling a need for rest. The goal is progress, not perfection, and sometimes that means taking an extra recovery day when truly needed.

Remember that your health is fundamental to achieving all other goals: “When you are in good health, you can achieve. It's only when you cannot do certain things where you cannot achieve your goals.”

By maintaining a consistent exercise routine – even when modified – you'll maintain your fitness base and find it easier to return to your previous levels once fully recovered.