In light of recent events (cough, cough, my recent lingering cold that just doesn’t seem to go away – and yes, that was also a pun), this week’s ShapeU will hopefully help those avid workout addicts out there who hate anything related to colds, coughs, and congestion. I’m talking to you, fitness fanatics, who would rather run with an oxygen mask than skip a workout in the name of a lousy cold! So if this is you, check out this information about working out while sick!
Okay, so maybe oxygen-mask-running is a bit extreme, but maybe for some people I’m not that far off! When working out becomes a staple in our schedule, how bad does it suck when we start coming down with a cold and need to take some time off from our routine? I’ll answer that: sucks real bad! A lot of times, we feel like we need to skip a workout when we’re sick, like it’s better for us to skip a workout and get rest. But what if that isn’t necessarily, well, necessary? What if we can still workout when we’re feeling under the weather?
Believe it or not, exercising while sick is a pretty big topic of discussion in the fitness world. It’s actually been shown that five days or more of aerobic activity per week can help lower the number of sick days we have. But it’s also well known that the best remedy for more serious illnesses is bed rest. There’s a lot that goes into determining whether or not you should exercise when you’re sick: this includes what type of exercise you’re doing, how sick you feel, what ailment you’re actually suffering from, etc. And there’s plenty of information out there on this front.
The general rule when considering whether or not to work out is to do so if you feel up to it! If you’re considering keeping up with your workout, chances are, you probably feel well enough to push yourself out the door. Typically, its the more serious illnesses, like the flu or a fever, that will leave you feeling totally drained, and down for the count when it comes to exercising, as they should. In this case, you’ll need your rest and energy to fight off the sickness. But if you’re still feeling like you can tackle a workout, why not?
Any further considerations brings us into the specifics, so here are some tips to help navigate exercise while you’re sick!
Where Are The Symptoms?
Usually if symptoms are confined to above the neck, meaning a runny nose or the sniffles, exercising is fine! But a fever of 101 degrees Fahrenheit or higher should warrant some R&R. Starving a fever of exercise and minimizing any additional stress on your body will promote faster recovery. But feeding a cold with a brisk walk or moderate exercise may not be a bad idea.
What Exercises Are You Doing?
According to a post from CNN, the best exercises to perform while sick include walking, jogging, dance and low-impact activities like yoga and Qi gong. Among the worst are endurance activities, weight lifting, team sports, and anything outside in the extreme cold. Experts say moderate exercise can boost your immune system, so as long as your workout is appropriate, you should be good to go!
Where Are You Working Out? Avoid The Gym!
Whether you’ve got nasal congestion or a full-on hacking cough, be courteous and move the workout to your home or the great outdoors! You hate being sick, and so does everyone else! Don’t spread your germs and make people sick in the process. On the flip side, being in the public domain could promote more germ exposure for you! So help yourself and avoid coming into contact with additional germs.
Consider Allergies!
Finally, allergies can sometimes be mistaken for cold symptoms, so look for seasonal symptoms that are reoccurring and similar in nature. Allergies can also potentially make cold symptoms worse, by adding more strain on your body’s systems, so take measures to prevent them from worsening, or treat them to minimize symptoms.
And don’t forget to take additional steps to stay healthy when you’re sick! Drink fluids, stay hydrated, eat healthy, and get plenty of sleep!
Want more information? Here’s a great Q & A session from Men’s Health Magazine!
Fitness and Sickness: Working Out While You're Under the Weather [CC's ShapeU]
