You’ve been consistent with your exercise program, hitting the gym on those cold, dark mornings and you didn’t over indulge on Thanksgiving. Kudos! Now you’re not feeling so well and wondering if you should workout or perhaps take a day or two off from the gym. Will the break do you good or will it derail your training program? Here are some tips about exercising (or not!) when you’re sick.
Medical experts say it depends upon your symptoms. If you have a cold or upper respiratory infection that includes a runny or congested nose, minor sore throat, and headache, mild to moderate physical activity is acceptable. Exercise can open your nasal passages and temporarily relieve congestion, making you feel better. Consider reducing the intensity of your workout until your symptoms subside though.
Don’t even consider working out with a fever. Exercise raises the body temperature internally and if you already have a fever, you can make yourself even sicker. Generally, doctors allow exercise for symptoms “above the neck” and recommend you stay hydrated.
If your symptoms are “below the neck”, such as chest congestion, fever, muscular aches, nausea, vomiting, and diarrhea, doctors advise you to stay at home. Exercising with the flu or gastrointestinal issues can make your illness worse and you risk spreading it to other gym goers.
When you’re sick, get off your “diet.” Experts agree that dieting while sick will often keep you sick. Your metabolism will naturally increase as it’s trying to heal. Being more flexible during this time and giving your body what it is craving will help speed this process.
A normal cold should be gone in seven days. The flu can sideline a person for 10 days to two weeks. Once you return to your exercise routine, it’s important to continue monitoring your intensity and not push too hard too soon. Exercise can boost your body’s immunity by raising the levels of T cells, which are the body’s first defenses against infection. However, intense sessions like those of elite athletes can actually lower immunity.
The ideal situation is to not get sick in the first place. Medical experts advise the best way to prevent illness is to wash your hands often. Most of us are conscientious about washing before meals and after using the restroom, but don’t forget to wash after using public transportation and upon leaving school or work. Carry alcohol-based hand sanitizer gel in your gym bag and use it as well. If you do manage to catch a nasty germ, follow these tips and they’ll help you return to the gym and your normal routine.
