Why You Shouldn't Skip Exercise Even When You're Sick
Have you ever noticed how quickly your body loses conditioning when you take time off from exercise? One fitness enthusiast recently discovered this the hard way after taking a short break due to illness, and the experience offers valuable lessons for all of us.
When we skip workouts for even a few days, our bodies can become stiff and uncomfortable. As one fitness practitioner found: “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 ankles, my toes, everything pained me. Because of lack of exercise.”
Getting Back on Track After Illness
The road back to fitness after being sick doesn't have to be complicated. Start with gentle movement and gradually increase intensity as your energy returns. Even a simple 20-minute workout can help your body recover and regain momentum.
Despite still feeling some lingering symptoms like headache and nasal congestion, getting back to exercise can actually help speed recovery for many minor illnesses. The key is listening to your body while gently pushing its limits.
Mind Over Matter
One of the most powerful concepts in fitness is the idea that you control your body—not the other way around. As our fitness enthusiast notes: “You force it. No need of body to control. You control your body. That's why when you feel like eating unhealthy foods, you can say no. Just go ahead. Control your lungs. Control your belly. Control everything. And then force your body to move. Force it. It's not easy. But you're gonna force it.”
Progress Is Personal
Remember that fitness is relative to your own capabilities. You don't need to start with advanced exercises or heavy weights. “We must not be professional as well. We must not lift 100 pounds. Just start by lifting 10 pounds. 5 pounds. If we cannot lift 10 pounds, just little by little, we are going to be fine.”
For cardio exercise like jogging, start at a pace and intensity level that works for your current fitness level. On treadmills, the speed settings range from 1-12, with many beginners comfortable at speeds 2-5, while more advanced runners might use speeds 7-10. The highest settings (11-12) are generally reserved for very fit individuals.
The Value of Consistency
What truly matters in fitness is showing up consistently. Even when energy levels are low or motivation wanes, a short workout is infinitely better than no workout. Our bodies respond to the cumulative effect of regular exercise, not just occasional intense sessions.
When you maintain consistency, you'll notice that your energy returns more quickly after illness or breaks. As our fitness enthusiast noted after getting back to exercise: “I'm doing better today. My energy level is coming back.”
Your health is your most valuable asset. When you maintain good health through regular exercise, you position yourself to achieve all your other goals. Don't wait for perfect conditions—start where you are, with what you have, and build from there.
