The Importance of Consistency in Exercise: How to Push Through When You Feel Sick

When illness strikes, it's tempting to abandon your fitness routine completely. However, as many experienced fitness enthusiasts know, extended periods of inactivity can quickly lead to stiffness, discomfort, and a more difficult return to exercise. This reality was recently highlighted during a workout session where the importance of consistency became abundantly clear.

After feeling sick for several days and avoiding exercise, the negative effects became immediately apparent. “I have been feeling sick for some days, I have not really exercised… That did not help me at all. Not exercising did not help me, but made my body to be stiff. I tried to stretch, even the back of my legs, my nails, my toes, everything pained me. Because of lack of exercise.”

Mind Over Matter: Controlling Your Body

One of the most challenging aspects of maintaining a fitness routine is the mental battle. It's significantly harder to exercise and lose weight than it is to remain sedentary and gain weight. This reality requires developing mental fortitude and self-discipline.

“It is very hard to exercise, but very easy to get weight. Very hard to lose weight. Very easy to get weight. You need to push your body. You force it. Not let your body control you, control your body, control your mouth.”

This mindset of control extends beyond just exercise to encompass nutrition and overall lifestyle choices. It's about recognizing that momentary discomfort leads to long-term benefits.

Starting Small and Building Endurance

You don't need to be a professional athlete or lift heavy weights to benefit from exercise. The key is to start with what you can manage and gradually build from there.

“We must not be professional as well. We must not lift 100 pounds. Just start by lifting 10 pounds, 5 pounds. So if we cannot lift 10 pounds, just little by little, we are going to be fine.”

This approach applies to cardio exercise as well. During the session, jogging at a moderate pace on a treadmill proved challenging after days of inactivity. However, the improvement was noticeable compared to previous attempts: “Yesterday I cannot sustain this jogging for five minutes. No stop, five minutes jogging.”

Adjusting Intensity Based on Fitness Level

Understanding your current fitness level and adjusting accordingly is crucial for safety and continued progress. When using equipment like treadmills, this means setting appropriate speed levels.

“When I lose weight, I'll start running 10. Because that way you have to pop up. If I put it now, I will fall. If I put 10, I will fall. Because of my weight. But I used to put seven, I used to put up to seven. Before, I used to put up to nine.”

This honest assessment prevents injury while still allowing for challenging workouts that promote improvement. The highest setting (12) represents a goal to work toward, not an immediate expectation.

The Recovery Process

Perhaps the most encouraging aspect of returning to exercise after illness is how quickly the body can begin to recover. Even during a short 20-minute session, improvements in energy and wellness became apparent.

“I'm sweating now. I was cold now, but now I'm sweating… My energy level is coming back.”

These immediate benefits provide motivation to continue exercising regularly, creating a positive feedback loop that supports long-term fitness goals.

Conclusion

Maintaining exercise consistency, even through periods of illness or low motivation, is essential for physical wellness. While it's important to rest when truly necessary, extended inactivity can create stiffness and make returning to fitness more difficult.

By controlling your mindset, starting with manageable exercises, adjusting intensity appropriately, and recognizing the immediate benefits of movement, you can develop a sustainable approach to fitness that supports your health goals long-term.

Remember: your body needs movement to thrive. Push through the initial discomfort, and you'll likely find your energy and wellness improving faster than expected.