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What do I do if I get sick while on a fitness journey and can't work out for a few days or weeks?

Hey everyone,

I've been on a fitness journey for the past few months and have been making great progress. However, I recently got sick and haven't been able to work out for a few days now. I'm worried that this setback will undo all the progress I've made so far. What should I do in this situation? Should I push through the illness and continue exercising or take a break until I've fully recovered? Will taking a break affect my progress negatively? Any advice and personal experiences would be greatly appreciated. Thanks in advance!

All Replies



I hope you're feeling better soon! I had to take almost a month break from my fitness journey when I fell ill a while back. I admit, I was frustrated at the time, thinking I would lose all the momentum I had built so far.

But looking back, I realized taking a break was beneficial for me. It gave me time to rest, recover, and focus on my diet. Also, it wasn't a long-term break, and my short-term cardio strength returned to normal pretty quickly.

When I resumed my workouts, I didn't try to make up for the missed time right away. I started with simple exercises and increased their intensity slowly. In no time, I was back to where I was before with no noticeable decline in progress.

In conclusion, don't worry too much about losing your progress. Your body will respond naturally when you resume your workouts. Respect your body, take it slow, and don't try to make up for lost time all at once. Be consistent with your diet, and you'll find yourself back on track in no time.



I can certainly relate to your situation. A few months back, I had to take a break from my fitness journey due to an infection which made me unable to perform any physical activity. Initially, I was disheartened as I feared all my progress would be reversed.

However, I realized the importance of taking care of my health first. I took my prescribed medicines, ate nutrient-rich food, and got plenty of sleep. I also engaged myself in activities that didn't require a lot of physical energy like meditation and light yoga.

Once I felt I was physically and mentally in a better state, I went back to my workout routine. To my surprise, it felt easier to perform some exercises as my body was more relaxed and energized after a break. Also, my strength and stamina levels were not significantly affected.

So, I suggest you take this time to focus on improving your health by getting rest, eating healthily, and staying hydrated. Once you feel better, ease back into your workout slowly to avoid any injuries. Remember not to beat yourself up or compare your current progress with your past achievements. Allow yourself time to get back to where you were before you got sick. All the best!


Hello everyone,

I just wanted to share my experience. I was on a successful fitness journey when I got a severe viral infection, which dragged on for around two weeks. During that time, I felt miserable and couldn't be physically active at all.

While I felt anxious about ruining my progress, I made sure I prioritized my recovery. I rested when I needed it, ate healthy foods, and focused on other aspects of self-care.

Once I began to feel better, I started working out gradually with lighter exercises, just as walking, yoga, and pilates. Also, I incorporated more stretching to ease back into my routine gently.

Although it took a while to return to my prior level, I noticed that my health was improving faster by taking things slowly. It allowed my body time to repair and strengthen, minimizing the risk of getting sick again.

So, from my experience, my advice is to take a break from your fitness journey when you're not well. It won't hurt your progress, and it will instead give your body a chance to recover. Don't feel guilty about it - taking good care of yourself is an essential element of any fitness journey.


Hey there,

I know how frustrating it can be to get sick when you're on a fitness journey, as I had to face this situation recently. I had a severe case of flu, and rest was the only thing that made me feel better.

At first, I was worried that my hard-earned progress would be lost, but I soon realized that taking a break to recover was the best thing I could do for my body. I made sure I took enough rest, drank plenty of fluids, and ate nutrient-rich foods.

Once I felt better, I gradually resumed my workouts with low-intensity exercises like stretching and yoga. It helped me to rebuild my strength and stamina slowly.

Although it took some time, I was eventually able to get back to my prior fitness level, thanks to being patient and persistent. From my experience, my advice would be to listen to your body and take the time you need to focus on recovering. Your hard work till now won't dissolve in a day or two. Just give yourself enough time and space, and once you feel better, ease back into your fitness routine slowly. Best of luck!


Hey there,

I've been in a similar situation before where I was on a fitness journey and got sick for a week. At first, I was really worried about losing all the progress I had made so far. But then I realized that pushing through the sickness would only make things worse in the long run.

Instead, I took a break from my workouts and focused on getting plenty of rest and staying hydrated. Once I was feeling better, I eased back into my workouts gradually and didn't try to do too much too soon. Surprisingly, I found that my progress hadn't really been affected all that much. In fact, taking a break gave my body the chance to fully recover and ultimately helped me to come back stronger.

So my advice would be to listen to your body and take a break if you need to. Don't try to push through an illness, as it can do more harm than good. Remember that your fitness journey is a marathon, not a sprint, and taking a break here and there is completely okay. Just don't forget to get back on track once you've fully recovered!



I've been on a fitness journey for a while now, and I faced a setback when I got sick and wasn't able to exercise for almost two weeks. The break made me anxious, but I realized that it was essential to take care of myself first.

During that time, I made sure to follow all of my doctor's advice and have enough rest. Also, I focused on staying hydrated and eating nutritious foods, as nourishing my body was necessary at that time.

Once I received the green light from my doctor to exercise again, I resumed my workouts but with lower intensity. I took my time to ease back into my routine and not push my body too much to avoid any potential injuries.

Although it took several weeks to get back to where I was before the illness, I'm now better than ever. I learned that taking good care of myself is crucial and falls under the overall fitness journey goal.

So, my advice to you is to focus on recovering first and not to stress much about progress. Just be patient and gradually return to your workout routine. Remember that any journey, including a fitness one, has its ups and downs, and it's okay to take breaks along the way.


Hi there,

I completely understand where you're coming from. I was in a similar situation when I fell ill and couldn't work out for over two weeks. I was worried that I would lose all the progress I had made, and it was frustrating not being able to exercise when I had been doing so well.

However, during my break, I realized that resting and taking care of my health was as important as exercising regularly. Once I was better, I eased back into my routine with lighter workouts and gradually increased the intensity over time. It was a slow process, but it helped me to avoid injuries and get back to where I was before I got sick.

In the end, I was surprised at how quickly I was able to regain my strength and stamina. I also learned the importance of not pushing myself too hard, especially when my body was telling me to slow down.

So my advice to you would be to take the time to rest and recover. Don't worry too much about losing progress - it's normal to take breaks now and then, and it won't undo all the hard work you've put in so far. Focus on getting better and gradually ease back into your fitness routine when you're ready. Good luck!



I can certainly relate to your situation. I was in a similar position when I got sick and couldn't work out for nearly two weeks. It was frustrating because I was making significant progress, and I thought that a break would undo all of it.

However, I eventually realized that taking a break was critical. Overworking myself could potentially have made me sicker or even injured. So, I focused on getting plenty of rest, eating healthy foods, and hydrating myself while I was recovering.

Once I felt better, I didn't rush back into my workout routine. I started with light exercises and gradually worked my way up till my pre-illness condition. Thankfully, my progress wasn't entirely lost, and I was able to pick up where I left off.

Overall, my advice would be, don't be too harsh on yourself. Your fitness journey is a marathon, not a sprint, and a minor setback doesn't mean the end of your progress. Instead, focus on recovering and have patience. Don't try to rush things; doing so can lead to poor results, or worse, more significant setbacks. Just take time to heal, and when the time is right, gradually ease yourself into the workout routine with low-intensity exercises.

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