The Importance of Consistency in Your Fitness Journey – Even 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, taking extended breaks from exercise can leave your body feeling stiff and uncomfortable when you return to activity.
This reality was recently highlighted by a dedicated exerciser who shared her experience of feeling the negative effects after taking several days off due to illness. “I have been feeling sick for some days, I have not really exercised and I did not do any good for my system. 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.”
Getting Back on Track
Despite still feeling some effects of illness – “I still feel [pain in my] neck, my head is aching me, my nose is growing” – she made the commitment to return to light exercise. This approach demonstrates an important principle in fitness: consistency matters, even if you need to temporarily reduce intensity.
The workout featured a steady jog on a treadmill, which provided several benefits:
- Gentle cardiovascular conditioning
- Increased blood flow to aid recovery
- Mental health benefits from physical activity
- Maintained exercise habit and routine
Mind Over Matter
One of the most valuable insights shared was about the mental aspect of fitness: “It is very hard to lose weight. Very easy to get weight. All you need to do is to push your body. You force it. Not letting your body control you. Control your body. Control your mouth.”
This powerful mindset emphasizes that fitness success requires discipline and determination. When the body wants to rest or indulge, sometimes the mind must take control: “Just go ahead. Control your mouth. Control your belly. Control everything. And then force your body to move. Force it. It's not easy. But you are going to force it.”
Starting Small is Still Starting
For those intimidated by fitness, there was an encouraging reminder that you don't need to be an elite athlete to benefit from exercise: “We must not be professional as well. We must not lift 100 pounds. Just start by lifting 10 pounds. Five pounds. If we cannot lift 10 pounds. Just little by little, we are going to be fine.”
This progressive approach to fitness is backed by exercise science – gradual increases in activity level lead to sustainable improvements and reduced risk of injury.
Listening to Your Body
While pushing through fatigue, there was also awareness of limitations. Using a treadmill at an appropriate speed setting showed understanding of current fitness level: “When I lose weight, I will start running 10. Because I want you to pop pop pop. If I put it now, I will fall. If I put 10, I will fall. Because of my weight.”
This balance between challenging yourself and respecting your body's current capabilities is essential for long-term fitness success.
The Reward of Persistence
By the end of the workout, positive results were already apparent: “I'm sweating now. I was cold now but now I'm sweating.” This immediate feedback – increased body temperature, endorphin release, and a sense of accomplishment – reinforces the habit of regular exercise.
The session concluded with nearly 200 calories burned and a noticeable improvement in energy levels: “My energy level is coming back.”
Conclusion
This experience highlights several key fitness principles that can benefit anyone on their home gym journey:
- Consistency trumps perfection – some exercise is better than none
- Short breaks due to illness are fine, but extended inactivity leads to discomfort
- Mental discipline is often the differentiator between success and failure
- Start where you are with what you have
- Exercise can actually help you feel better when recovering from minor illness
By maintaining even a modified fitness routine during challenging times, you can prevent the setbacks that come with complete inactivity and keep your fitness journey moving forward.
