If You’re Sick, Should You Exercise? Tips for a Quick Recovery.
The holidays are a wonderful time to unwind and spend time with family and friends. However, it's also flu season, which can be tough 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'll share some helpful tips to keep you motivated and on track, even if you're not feeling 100%.
Before we begin, it is important to remember that you should consult with your healthcare physician regarding your specific health needs and any necessary lifestyle adjustments during an illness. It is also recommended to stay home from the local gym if you are contagious to prevent spreading germs to others.
Now, let's delve into some tips for exercising while sick and after illness, based on a recent blog by Fitness World.
When You’re Sick Remember These Things
When you're feeling unwell, it's important to listen to your body. While exercise can often be beneficial, it's crucial to avoid pushing yourself too hard, as this may hinder your recovery. Take note of your symptoms and consider their location. If your symptoms are above the neck, such as a runny nose, it may be acceptable to engage in light exercise. However, if your symptoms are below the neck, like chest congestion, it's best to rest.
Trying to rush through your illness and return to the gym will only prolong your recovery time and prevent you from performing at your best. When it comes to healing from an illness, it's best to take a slow and steady approach.
Exercising During Illness and the Benefits
There are several benefits of exercising while sick for both the body and mind. We do want to preface this by saying that the type and intensity of exercise should align with the nature and severity of the illness. If you’re lethargic and bedridden, obviously don’t overexert yourself. But, if you feel up for a light, mind-clearing exercise to get the blood pumping, we always recommend doing what feels right to you (with proper clearance from your healthcare professional, of course.)
That being said, here are our favorite benefits of exercising during illness.
Increased Circulation and Improved Immunity
Engaging in gentle exercise is an excellent way to enhance circulation and strengthen your immune system. Activities such as walking, light jogging, or gentle stretches can increase the need for oxygen and nutrients in your muscles, thereby improving blood circulation throughout your body.
Mental Well-Being and Reduced Stress
Participating in mild workouts during illness can be incredibly helpful for reducing stress and improving mental well-being. Engaging in physical activity, even at a gentle intensity, causes your body to release endorphins, natural chemicals in the brain known for their mood-enhancing properties.
Muscle Mass and Strength
Maintaining muscle mass and strength is important when you are sick, whether it's the flu or a cold, as physical activity may be limited. It is crucial to engage in some level of activity, even if it's gentle or modified to accommodate your illness. This can help prevent muscle soreness and support your overall recovery.
There are Dangers of Exercising While Sick
Exercising while feeling ill can have some benefits, but it's crucial to keep in mind that there are also potential dangers that need to be considered.
Here are a few factors to consider when choosing to exercise.
When considering exercising while feeling ill, it is important to exercise caution due to potential dangers. Here are some factors to keep in mind when deciding whether or not to exercise.
Spreading Germs in Public Workout Spaces
If you decide to exercise at a public gym, it's essential to be mindful of others and take precautions to prevent the spread of illness. Remember to sanitize equipment before and after use to minimize the risk of spreading germs. On the other hand, choosing to do a workout at home can be an excellent way to avoid transmitting illness to others.
Over-Exerting Your Body
Pushing yourself too hard while sick can strain your immune system even further, potentially prolonging your recovery time. It is advisable to consult with a knowledgeable personal trainer who can help you determine which exercises may be too strenuous for you to safely perform while sick.
By being mindful of these factors and listening to your body, you can make an informed decision about whether or not it is appropriate for you to exercise while feeling ill. Remember, it is always best to prioritize your health and consult with a healthcare professional before engaging in any physical activity while sick.
Are You Ready to Workout After Being Sick? 3 Tips To Know
Determining if you're ready to resume workouts after being sick involves listening to your body and considering various factors. Here are three key tips to help you assess your readiness:
1. Check Your Symptoms: Make sure that your symptoms are truly improving and that you feel good enough to stand or exercise for at least 15 minutes.
2. Take It Slow: Start with low-intensity exercises to see how your body responds. Pay attention to how you feel and adjust your schedule accordingly based on your performance.
3. Stay Hydrated and Well-Nourished: Proper nutrition and hydration are crucial for a successful return to exercise. Choose a light snack with plenty of protein and a beverage with electrolytes to keep your body hydrated as much as possible.
By following these tips, you can make an informed decision about when to resume your workouts after being sick. Remember to always prioritize your health and consult with a healthcare professional if needed.
Post-Sickness Recovery Workouts
After recovering from an illness like the flu or a cold, it is important to be cautious when easing back into exercise. It is recommended to prioritize activities that support your body's recovery. Here are some recommended workouts for post-illness:
Walking: Walking is a gentle and effective way to initiate your recovery process. Start with a stroll to gradually reintroduce physical activity without imposing stress on your body.
Yoga: Embrace gentle, restorative yoga to support your body's recovery. This type of yoga emphasizes relaxation and helps release tension in both the body and mind.
Cycling: Choose a leisurely bike ride as a low-impact exercise to gradually reintroduce cardio without stressing your body.
Light Strength Training: Use light weights and perform high-repetition sets to rebuild strength without overwhelming your recovering body.
Bodyweight Exercises: Incorporate bodyweight exercises like squats, lunges, and push-ups. 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 is essential to scale back and give your body more time to recover.
Nutrition and Hydration Tips
Proper nutrition and hydration are crucial for recovering from the flu. Here are three important tips to support your body's recovery.
First, it's essential to stay hydrated. 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.
Second, focus on consuming nutrient-rich foods. Your body needs a balanced diet 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 a particularly beneficial choice as it provides nutrients and is easy to digest. These nutrients will strengthen your immune system and aid in the repair of any damaged tissues from your illness.
Lastly, monitor your protein intake. Protein is essential for muscle repair and recovery. Incorporate protein-rich foods like lean meats, poultry, fish, eggs, dairy products, legumes, and nuts into your diet. 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, they prioritize holistic well-being and encourage you to find a local gym that shares the same values. Whether you are recovering from illness or aiming for optimal fitness, this gym offers a wide variety of fitness classes and the expertise of personal trainers to assist you on your journey.
One of their finest locations is off Kingsway in Burnaby, B.C. They offer a wide range of exercise classes suitable for every fitness level. Whether you prefer the calming practice of yoga or the high-energy intensity of kickboxing, they have fitness classes to cater to your needs. You can join a Pilates class to focus on building core strength and flexibility or try Bollywood and Zumba classes for a heart-pumping dance workout. They provide a variety of fitness classes, allowing you to switch up your routine and challenge yourself. After your workout, you can treat yourself to a relaxing HydroMassage. They offer over 500 fitness classes available every week across their clubs. It's no surprise that this is the top local gym in Burnaby, B.C., and the perfect place to discover a new and exciting workout experience.
