The Importance of Consistency in Exercise: Bouncing Back After Sickness
Exercise consistency is critical for maintaining good health, but what happens when illness disrupts your routine? This recent experience highlights the importance of getting back to physical activity after a period of sickness and how quickly our bodies can become stiff and uncomfortable when we stop moving.
After feeling sick for several days and not exercising, the body quickly responded with stiffness and pain. Even basic stretching became painful – from leg muscles to neck, creating discomfort throughout the body. This experience reinforces a crucial fitness truth: our bodies need regular movement to function properly.
Why Consistency Matters in Your Fitness Journey
Weight management presents an interesting paradox that many fitness enthusiasts understand all too well: “It is very hard to lose weight but very easy to gain weight.” This simple truth underscores why consistency in exercise is non-negotiable for those pursuing fitness goals.
The key lies in mind over matter. Rather than letting your body control you, you must take control of your body. This means:
- Controlling your eating habits
- Pushing through when you don't feel like exercising
- Forcing your body to move even when it resists
Starting Small After a Setback
When returning to exercise after illness, the important thing is simply to start moving again. You don't need to match your previous performance levels immediately. As observed in this comeback workout, the first day back might only allow for a few minutes of sustained activity compared to your normal routine.
Progress is evident when you can sustain activities like jogging for longer periods without stopping. The first day back might be challenging, but improvement often comes quickly when you maintain consistency.
The Progressive Approach to Fitness
Not everyone needs to be a professional athlete or lift hundreds of pounds to benefit from exercise. Starting with whatever weight or intensity level you can manage is perfectly acceptable:
- Begin with light weights (5-10 pounds) if you're new to strength training
- Adjust treadmill speed to your fitness level (lower numbers for beginners)
- Gradually increase intensity as your fitness improves
This gradual approach is particularly important when returning after illness or for those just beginning their fitness journey.
Listening to Your Body While Challenging It
There's a delicate balance between pushing yourself and respecting your body's limits. When using equipment like treadmills, finding the right settings for your current fitness level is crucial. As noted in this workout, the highest speeds (10-12) might not be appropriate when you're just getting back into exercise or carrying extra weight.
The goal is to challenge yourself enough to improve while avoiding injury or excessive strain. Starting at moderate speeds (5-7) provides a good workout while maintaining safety.
The Mental and Physical Rewards
Even a short workout after being sedentary can produce noticeable benefits:
- Increased energy levels
- Reduced stiffness and discomfort
- Improved mood and mental clarity
- Sense of accomplishment
- Calories burned (approaching 200 in this short session)
When you're feeling under the weather, even a brief, moderate-intensity workout can help restart your fitness momentum and remind your body of the movements it needs.
Conclusion
Maintaining consistent exercise habits is far easier than starting over after a long break. When illness or other life events interrupt your routine, don't wait until you feel 100% to resume some level of activity. Start with shorter, less intense workouts and gradually build back to your normal routine.
Remember, good health enables achievement in all areas of life. By prioritizing regular physical activity, you're investing in your ability to pursue all your other goals and ambitions.
