Feeling under the weather? Let your symptoms decide whether to skip your workout.
Light exercise is generally safe, especially if you’re a reasonably fit person with ‘above-the-neck’ symptoms of illness, such as a running nose, sneezing and no sign of fever.
If you have ‘below-the-neck’ symptoms, however, rest and get over the illness before working out. These symptoms include extreme fatigue, muscle aches, vomiting, diarrhea, chills, swollen glands or a hacking cough. And never exercise with a fever. When your body temperature is above 37 C, your body is fighting a virus. Exercise during this time will increase the risk of dehydration, heatstroke and possible heart failure for the very susceptible.
Heavy endurance exercise increases stress hormones that will impair the immune system. Between three and 72 hours after a tough workout, a weakened immune system can’t fight viruses and bacteria. A sore throat may indicate an infection, and your immune system won’t be as strong to fight it if you continue to stress it with vigorous exercise.
Feeling rotten indicates your body is shutting down everything except essential functions so your energy is used to fight the invading viruses. The body needs to use all its available protein to strengthen it, not rebuild exercised-stressed muscles. You can’t “work out” the illness with a strenuous exercise session. You’ll just make the sickness worse.
Light to moderate activity is fine for a mild cold, so if your symptoms are minor and you decide to exercise, lighten the intensity of the workout. Gentle exercise may help increase your circulation enough to help the body remove the offending virus or bacteria. But don’t let your heart rate or body temperature increase too much.
Even if your symptoms are mild, don’t infect others. A crowded gym is not the place to be if you’re sneezing and coughing. Exercise at home or outdoors as weather permits.
Don’t let temporary illness discourage you and cause you to stop your exercise program permanently. Instead, do gentle stretching exercises at home while you rest and drink plenty of fluids. Think about returning to exercise when your body is ready. When you return, allow at least two days at a lower intensity for each sick day. Give your body time to get back into a regular routine.
Also, consider exercising sensibly so you won’t become sick – especially during flu season. Physical activity of light to moderate intensity can keep your immune system strong. Researchers have linked regular exercise to an improved immune function response. During light to moderate exercise, immune cells circulate more quickly throughout the body and are more efficient at destroying viruses and bacteria.
Highly intense exercise will temporarily “shut down” your immune system and weaken it over time. Therefore, hard trainers should get sufficient rest after a gruelling workout. A healthy, well-balanced diet will also help fight disease. In addition, “carb-up” before, during and after prolonged and intense exercise. Carb-up means eating carbohydrate-rich foods like whole grains, fruit, vegetables and root vegetables.
Also, keep your stress levels to a minimum; for example, space out your more strenuous workouts throughout the week, such as alternating light workouts with the more vigorous ones.
Generally, the fitter and healthier you are, the stronger your body will be, even during illness. Mild activity can still be pursued. But if you’re really feeling run down, especially for those who are less fit, take a few days off.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.