The Importance of Consistency in Exercise: Bouncing Back After Illness
Consistency is key when it comes to maintaining physical fitness. After just a few days without exercise, our bodies can begin to feel stiff, achy, and uncomfortable. This reality became all too clear during a recent workout session after battling through several days of illness.
Being sedentary for even a short period can have noticeable effects on the body. Muscles tighten, flexibility decreases, and even simple movements can become painful. After experiencing this firsthand, the importance of regular movement becomes undeniable.
The Physical Toll of Inactivity
“I have been feeling sick for some days, I have not really exercised and it did not do any good for my system,” shared a determined fitness enthusiast during their comeback workout. “My body became stiff. I tried to stretch, even the back of my legs, my knees, my toes, everything pained me. Because of lack of exercise.”
This experience highlights how quickly our bodies can respond negatively to a break in routine. Even for those who exercise regularly, a brief hiatus can result in discomfort and reduced performance.
Mind Over Matter: The Mental Game of Fitness
Getting back into exercise after a break requires mental fortitude. As observed during this recovery workout, controlling your impulses plays a crucial role in fitness success:
“It is very hard to lose weight, but very easy to gain weight. All you need to do is to push your body. You force it. Don't let your body control you—you control your body. Control your mouth. When you feel like eating a snack, you say no. I will not eat today's snack. I will exercise first.”
This mindset of discipline extends beyond just the workout itself and into everyday choices that impact overall health.
Starting Small and Building Back
When returning to exercise after illness or a break, it's important to ease back in rather than pushing too hard too fast. During this recovery session, the focus was on light jogging and gradually rebuilding stamina.
“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 of incremental progress is sustainable and reduces the risk of injury or burnout.
Listening to Your Body
While pushing through discomfort is sometimes necessary, being attentive to your body's signals is equally important. During recovery, it's normal to adjust intensity levels to match your current capabilities.
“When I lose weight, I'll start running at speed 10. If I put it now, I will fall because of my weight. I used to put up to seven before. I used to put up to nine. But now I can do up to seven, but not 10, not 11, not 12.”
This acknowledgment of limitations isn't a sign of weakness but rather a strategic approach to long-term fitness success.
The Reward of Persistence
By the end of the session, despite still feeling the effects of recent illness, there was a noticeable improvement in energy and mood. The workout generated nearly 200 calories burned—a solid accomplishment for someone on the mend.
“My energy level is coming back,” was the triumphant observation as the session wrapped up.
This result demonstrates that even when we're not at 100%, showing up and doing what we can has tangible benefits for both physical and mental well-being.
Key Takeaways for Your Fitness Journey
- Consistency matters more than intensity—regular movement prevents stiffness and maintains fitness levels
- Mental discipline is crucial for fitness success—control your impulses rather than letting them control you
- Start small when returning after a break—don't expect to perform at your previous level immediately
- Adjust your workout intensity to match your current capabilities
- Any movement is better than no movement, especially when recovering
Remember that fitness is a lifelong journey with inevitable ups and downs. The key is to keep coming back, even after setbacks, and to celebrate every small victory along the way.
