Why You Shouldn't Skip Exercise Even When You're Sick: A Personal Journey

We've all been there – feeling under the weather and using it as an excuse to skip our workout routine. But as I recently discovered, avoiding exercise when you're feeling sick can actually make things worse.

After taking several days off from my usual workout routine due to illness, I experienced stiffness throughout my body. Even basic stretching became painful – the back of my legs, my nails, my toes – everything hurt because of my lack of movement.

The Consequences of Inactivity

When we stop exercising, our bodies quickly begin to lose the progress we've made. Muscles become tight, joints get stiff, and our overall mobility decreases. What's more, the longer we stay inactive, the harder it becomes to start again.

Despite still feeling symptoms – headache, nasal congestion, and general fatigue – I knew I needed to get moving again, even if it meant starting with a gentler routine than usual.

Starting Slow: The 20-Minute Workout

I decided to challenge myself to a short 20-minute workout session, taking things slowly but pushing myself enough to get my blood flowing. The key was finding the balance between giving my body the movement it needed while not overexerting myself.

At first, it wasn't easy. My energy levels were low, and my body felt resistant to movement. But gradually, as I continued with a light jog on the treadmill, I could feel my energy returning.

The Mental Battle of Exercise

One truth I've learned over years of fitness training: it's very hard to exercise consistently but very easy to gain weight. It's very hard to lose weight but very easy to put it on.

The secret lies in mind over matter – don't let your body control you; you must control your body. This includes controlling what you eat and when you eat it, as well as forcing yourself to move even when you don't feel like it.

Treadmill Training Tips

When using a treadmill for recovery workouts, it's important to understand your machine's features. Most treadmills track time, calories burned, number of steps, incline, and speed settings.

I typically run at speed level 7 when I'm feeling well, but I've found that your weight can significantly impact what speed is appropriate. When I was heavier, attempting speeds of 10 or above would have been dangerous – I likely would have fallen. Even now, I limit myself to level 7, far below the maximum setting of 12 on my machine.

The Reward of Pushing Through

By the end of my short workout, I had burned nearly 200 calories and, more importantly, I was sweating – a sign that my body was coming back to life. The stiffness began to ease, and despite still having some symptoms, I felt significantly better than I had while lying in bed.

My energy level was noticeably improved compared to the previous two days, which had been the worst of my illness. This confirmed what fitness experts often say: sometimes the workout you least want to do is the one your body needs most.

The Bottom Line

Your health is your foundation for achieving any goal in life. When you're in good health, there's little you cannot accomplish. This doesn't mean you need to be a professional athlete or lift hundreds of pounds – just start where you are.

If you can only lift 5 or 10 pounds, start there. If you can only jog for 5 minutes, that's your beginning point. Little by little, day by day, your fitness will improve, and your body will thank you for it.

Even when you're recovering from illness, finding ways to gently move your body can speed recovery and prevent the painful stiffness that comes from extended inactivity. Listen to your body, but don't let it dictate complete inaction unless absolutely necessary.