Once in a while you may miss a workout. If so, all is not lost. If you are following the walkathon training program and miss a 50%-intensity workout one day, skip the workout and keep going with your program the next day. If you miss a workout that is above the 50%-intensity level, do it the next day in place of the 50%-intensity workout. If you’ve missed only one or a few workouts, you can probably just restart your program with the next scheduled workout. But if you’ve missed a week or more, you may need to restart at a lower level of intensity, since your level of fitness declines over time with no exercise. If you’ve missed workouts because you were ill, you will probably need to restart at a much lower level than where you left off. In that case, let how your body feels be your guide. Exercising too hard when you’re recovering from an illness is counterproductive.
The important thing is to get started again (at an appropriate level of intensity) and keep your long-term goal in mind. As you accomplish your fitness goals, reward yourself for a job well done. Treat yourself to a movie and healthy dinner, a weekend away, a new suit, or a new pair of shoes, for example. And don’t forget the biggest reward of all-the impressive health benefits that come from an active lifestyle.