Exercising While Being Sick, Is It Okay?
The holidays are a wonderful time to unwind and spend quality time with your loved ones. However, it's crucial to remember that it's also flu season, which can pose a challenge for fitness enthusiasts. But don't worry! Having a cold or the flu doesn't mean you have to give up on your exercise routine. In this article, we will share some helpful tips to keep you motivated and on track, even when you're not feeling your best.
Before we get started, it's important to remember that you should consult your healthcare physician for advice on your specific health needs and any necessary lifestyle adjustments during an illness. Additionally, if you're contagious, it's recommended to stay home from the local gym to avoid spreading germs to others.
Here are some tips for exercising while sick and even after illness, for a faster recovery. This information is based on a recent blog by Fitness World with additional links to follow for more information.
Remember This Before Working Out While Sick
When you're not feeling well, it's important to listen to your body and avoid overexerting yourself, as this can slow down your recovery. Take note of where your symptoms are located. If you're experiencing symptoms above the neck, such as a runny nose, it may be alright to engage in light exercise. However, if your symptoms are below the neck, like chest congestion, it's best to take some rest.
Rushing through your illness and returning to the gym too soon will only prolong your recovery time and hinder your performance. Taking a gradual and steady approach is the most effective way to heal from an illness.
The Upside of Exercising During Illness:
Exercising while sick can be beneficial for both your body and mind, but it's crucial to consider the nature and severity of your illness when deciding what type and intensity of exercise to do. If you're feeling lethargic and unable to get out of bed, it's best to avoid overexertion. However, if you're up for a light exercise that can help clear your mind and get your blood pumping, it may be beneficial, with the approval of your healthcare professional, of course.
Here are a few favorite benefits of exercising while you’re sick.
Stress Reduction and Mental Health
Engaging in mild workouts while you're ill can have many benefits for reducing stress and improving your mental well-being. Even participating in gentle physical activity can stimulate the release of endorphins, which are natural chemicals in the brain known for enhancing mood.
Better Circulation Helping With the Immune System
Participating in gentle exercise can have numerous benefits for your health. It can improve circulation and strengthen your immune system. Engaging in activities such as walking, light jogging, or gentle stretches can increase the need for oxygen and nutrients in your muscles. As a result, blood circulation is enhanced throughout your entire body.
Muscle Mass and Strength
It is important to prioritize the maintenance of muscle mass and strength during illness, whether you are dealing with the flu or a cold. While physical activity may be restricted, it is still crucial to engage in some form of activity. This can be achieved by gently modifying your usual routine to accommodate your illness. By doing this, you can prevent muscle soreness and contribute to your overall recovery.
There are Dangers of Exercising While Sick
Exercising while feeling ill can have its benefits, but it's crucial to keep in mind that there are also potential risks to be aware of.
Consider These Factors When Choosing to Exercise.
When you're considering exercising while feeling ill, it's important to proceed with caution and take potential dangers into account. Here are some key factors to keep in mind:
Spreading Germs in Public Workout Spaces
When exercising at a public gym, it's crucial to think about the health and safety of others. To prevent the spread of illness, remember to sanitize equipment before and after using it. This simple step can greatly reduce the risk of spreading germs. If you want to be extra cautious and avoid transmitting illness to others, working out at home is a great alternative.
Over-Exertion
Pushing yourself too hard when you're sick can make things worse. It can put extra strain on your immune system and make it take longer for you to recover. If you're unsure about which exercises are safe to do while you're sick, it's a good idea to talk to a knowledgeable personal trainer. They can help you figure out which ones might be too strenuous for you.
It's important to pay attention to your body and how you're feeling. This way, you can make a smart decision about whether or not it's okay for you to exercise while you're sick. Remember, your health should always come first, so it's a good idea to consult with a healthcare professional before doing any physical activity while you're sick.
3 Things to Keep in Mind When You Return to Exercise from Illness
Determining if you're ready to start working out again after being sick is all about listening to your body and considering different factors. Here are three important tips to help you gauge your readiness:
Nutrition
Stay Hydrated and Well-Nourished: Proper nutrition and hydration are essential for a successful return to exercise. Choose a light snack with plenty of protein and a drink with electrolytes to keep your body hydrated as much as possible.
Symptoms
Check Your Symptoms: Make sure your symptoms are truly getting better and that you feel well enough to stand or exercise for at least 15 minutes.
Pace
Take It Slow: Begin with low-intensity exercises to see how your body responds. Pay attention to how you feel and adjust your schedule based on your performance.
By following these tips, you can make an informed decision about when to resume your workouts after being sick. Always prioritize your health and seek guidance from a healthcare professional if necessary.
Post-Sickness Recovery Workouts
After recovering from an illness such as the flu or a cold, it's important to approach exercise with caution. It's recommended to prioritize activities that support your body's recovery. Here are some workouts that are recommended for post-illness:
Walking: Walking is a gentle and effective way to start your recovery process. Begin with a stroll to gradually reintroduce physical activity without putting too much stress on your body.
Yoga: Try embracing gentle, restorative yoga to aid in your body's recovery. This type of yoga focuses on relaxation and helps relieve tension in both the body and mind.
Cycling: Opt for a leisurely bike ride as a low-impact exercise to slowly reintroduce cardio without putting excessive strain on your body.
Light Strength Training: Incorporate light weights and perform high-repetition sets to rebuild strength without overwhelming your recovering body.
Bodyweight Exercises: Include bodyweight exercises like squats, lunges, and push-ups in your routine. These exercises engage multiple muscle groups and can be adjusted to your current fitness level.
Remember to listen to your body, start slowly, and gradually increase the intensity and duration of your workouts as you regain strength. If you experience any discomfort or worsening symptoms, it's important to scale back and give your body more time to recover.
Nutrition and Hydration Tips
Recovering from the flu requires proper nutrition and hydration. To support your body's recovery, here are three important tips to follow.
First, make sure to stay hydrated. You can replenish fluids by drinking water, herbal teas, and electrolyte-rich beverages. Aim for at least 8 glasses of water a day, and increase your intake if you engage in physical activity.
Secondly, focus on consuming nutrient-rich foods. Your body needs a balanced diet that is abundant in vitamins, minerals, and antioxidants. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. Chicken soup is an excellent choice as it provides essential nutrients and is easy to digest. These nutrients will strengthen your immune system and aid in the repair of any damaged tissues caused by your illness.
Lastly, pay attention to your protein intake. Protein is crucial for muscle repair and recovery. Incorporate protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts into your diet. Making sure you have sufficient protein intake will help rebuild tissues and maintain muscle mass, which is especially important if your activity levels are reduced during your illness.
Start Your Fitness Journey with Fitness World
While these tips were hopefully helpful, please remember to speak to your trusted healthcare physician about your individual health needs and lifestyle accommodations during an illness!
At Fitness World, it’s clear they believe in taking care of yourself both mentally and physically. They serve as a great example of what you should look for in a local gym.
Whether you're recovering from an illness or striving for peak fitness, their gym has got you covered. Offering a diverse range of fitness classes they have experienced personal trainers who can support you every step of the way.
Fitness World, located in the Semiahmoo Shopping Centre in South Surrey, BC, offers a variety of exercise classes suitable for all fitness levels. Whether you prefer the tranquility of yoga or the adrenaline of kickboxing, They have fitness classes designed to meet your needs. Strengthen your core and increase flexibility with their Pilates classes, or get your heart pumping with an energetic Bollywood and Zumba class.
This South Surrey or Semiahmoo fitness center features a large, open workout space with lifting platforms, weights and machines, heavy bags, and a turf area for functional training. Throw your headphones on and work out solo, or get one-on-one expert guidance from a personal trainer who can make sure you’re getting the most out of your workouts. Plus, treat yourself post-workout to HydroMassage or tanning. It's no surprise that they’re the top local gym in Surrey, B.C. providing the perfect place to discover a new and exciting workout experience.
