We’ve all experienced it at some point. Maybe you’re almost achieving a seven-minute mile, you’ve just begun a new Zumba class, or you’ve recently started taking power walks after lunch. Then suddenly, you wake up feeling sick, and it couldn’t have happened at a more inconvenient time.
You don’t want to lose your progress, especially if your illness is mild. But you also don’t want to worsen your condition. And what if you’re infectious?
Home Workouts
If you’ve been working out at home due to COVID, you may be tempted to keep up your fitness routine even when you’re feeling sick. However, it’s important to be mindful of your body’s response to exercise when you’re not feeling well. Intense workouts can trigger a stress response in your body, which may be too much for your immune system to handle if it’s already compromised by illness.
As a general rule, if you think your sickness will make your workout less intense than usual, it’s best to skip your normal routine. It’s better to take it easy for a short period of time than to push yourself too hard and feel worse.
That being said, you don’t have to completely give up exercise when you’re sick. Just make sure to choose the right type of movement that won’t overwhelm your body. Listen to your body and prioritize rest and recovery until you’re feeling better.
How to Incorporate Workouts When Sick
If you’re feeling under the weather, it’s important to follow your doctor’s advice regarding exercise. If they suggest avoiding exercise altogether, it’s best to listen to them. However, if exercise is deemed safe for you, low-intensity movement can actually help you feel better and recover faster.
So, what does low-intensity exercise entail? It can be as simple as taking a leisurely walk outside or doing a gentle mobility circuit. You can also try light cardio on a machine if you have one at home. The key is to keep your heart rate at a comfortable level and avoid pushing yourself too hard.
Remember, low-intensity exercise can mean different things to different people. It’s important to listen to your body and choose an activity that feels easy and restorative, rather than challenging and strenuous. Think of it as a day at the spa – you should leave feeling refreshed and rejuvenated, not exhausted.
Situations When it’s Safe to Workout
If you’re feeling under the weather, it’s important to check with your doctor before you exercise. But generally, it’s safe to exercise when you have mild symptoms like a cold, earache, stuffy nose, or mild sore throat.
Mild cold
Taking a light walk outside or at home is a great option instead of intense exercise. Make sure to maintain social distancing and practice good hygiene to prevent spreading germs to others. If you lack the energy for your usual workout, reduce the intensity or duration of your routine.
Earache
If you have an earache, the only thing to have in mind is to avoid exercises that put pressure on the sinus region, and stick to light walking.
Stuffy nose
Moderate exercises like brisk walks or bike rides can help open up your nasal passages and make breathing easier.
Mild sore throat
Working out is generally safe, but avoid exercise if your sore throat is associated with a fever, productive cough, or difficulty swallowing. If you’re feeling fatigued or congested, reduce the intensity or duration of your routine. Staying hydrated with cool water can also help soothe a sore throat during exercise.
Remember, during a pandemic, it’s important not to go to the gym if you’re sick. Stick to very light exercise or walking, and pay attention to your breathing and what you feel you can handle.
When to Avoid Exercise
While exercising can generally be safe when you have a mild cold or earache, it’s not recommended when experiencing certain symptoms.
Fever
If you have a fever, it’s best to skip the gym as exercising can worsen the fever and increase the risk of dehydration, muscle weakness, and injury. Similarly, a persistent and productive cough, stomach bug, or flu symptoms can also make working out unsafe.
Frequent Cough
If you have a cough, it’s best to stay home and avoid the gym to prevent spreading germs and infecting others. Similarly, illnesses that affect the digestive system like the stomach flu can make working out off-limits due to nausea, vomiting, diarrhea, and stomach cramping.
Flu
Flu symptoms like fever, chills, sore throat, body aches, fatigue, headache, and congestion may also increase the risk of dehydration and delay recovery, especially if you engage in intense workouts.
Instead of hitting the gym, it’s best to rest and take care of yourself. Light stretching or yoga at home may be safe options to consider. Remember, it’s important to prioritize your health and well-being, and pushing yourself too hard when you’re sick can do more harm than good.
