How to Push Through Exercise When You're Not Feeling Your Best
Getting back into exercise after feeling sick can be challenging, but it's often exactly what your body needs. After several days without physical activity, stiffness sets in quickly – affecting everything from your legs to your back.
When you've been sedentary due to illness, your entire body can feel the effects. Muscles tighten, joints become stiff, and even simple movements can cause discomfort. This is precisely why maintaining consistency with your workout routine is so important for overall health.
Overcoming Physical Setbacks
Even when you're not feeling 100%, sometimes the best thing you can do is get moving again. Light cardio, like jogging on a treadmill at a comfortable pace, helps restore energy levels and improve circulation. This doesn't mean pushing yourself to extremes – it means easing back into activity at an appropriate level.
Mind Over Matter
One of the most powerful concepts in fitness is learning to control your body rather than letting it control you. This applies to exercise commitment as well as nutritional choices. When it comes to maintaining a healthy lifestyle, developing discipline is essential:
- Control your mouth – make conscious food choices
- Control your body – commit to regular movement
- Push through mental barriers that tell you to quit
The reality is that getting fit is challenging, but gaining weight is easy. This imbalance means we must be intentional about our health decisions every single day.
Starting Where You Are
You don't need to be a professional athlete or lift hundreds of pounds to benefit from exercise. The key is starting at your current fitness level:
- Begin with lighter weights (5-10 pounds) if you're new to strength training
- Gradually increase intensity as your body adapts
- Be consistent with your routine
Progress happens when you challenge yourself consistently over time, not when you attempt too much too soon.
Monitoring Your Progress
Using fitness equipment with tracking features helps you monitor important metrics:
- Time spent exercising
- Calories burned
- Distance covered
- Incline levels
- Speed settings
These measurements provide objective feedback on your workouts and help you track improvements over time.
Adjusting Intensity Appropriately
Understanding your body's limits is crucial. For treadmill workouts, higher speeds (levels 7-12) represent more intense exercise. While you might have handled level 7 or 9 previously, it's important to adjust based on your current condition. There's no shame in reducing intensity when needed – the important thing is that you're moving.
The Reward of Persistence
As you push through a workout, even when not feeling your best, you'll likely notice positive changes. What starts as feeling cold and uncomfortable often transforms into productive sweating and renewed energy. This physical response signals your body is responding positively to the activity.
Remember, the journey to better health isn't about perfection – it's about consistency and doing what you can with the body you have today.
