Should You Exercise While Sick? Tips for a Quick Recovery
The holidays are a great time to relax and catch up with loved ones, but they also coincide with flu season, which can be a challenge for those who love to exercise. However, we want to reassure you that having the flu or a cold during the holidays doesn't have to derail your progress. In this blog, we will provide you with some tips to help you stay on track and motivated, even if you're feeling a little under the weather.
Before we dive into the tips, it's important to note that you should consult with your healthcare physician about your specific health needs and any necessary lifestyle adjustments during an illness. Additionally, it's best to stay home from the local gym when you're contagious to avoid spreading germs to others.
Now, let's explore some tips for exercising while sick and after illness inspired by a recent blog by Fitness World:
When You’re Sick Remember These Things
Reminder: When you're feeling unwell, it's important to pay attention to your body! While exercise can often be beneficial, pushing yourself too hard may hinder your recovery. Take note of your symptoms, and if they are located above the neck (like a runny nose), it might be okay to engage in light exercise. However, if your symptoms are below the neck (such as 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 a great way to improve circulation and boost your immune system. Activities like walking, light jogging, or gentle stretches can increase the demand for oxygen and nutrients in your muscles, which in turn promotes better 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
While exercising if you’re feeling ill does, of course, have a few benefits, it’s important to remember that exercising while sick also carries potential dangers that warrant consideration.
Here are a few factors to consider when choosing to exercise.
While it may have some benefits, it's important to be cautious when exercising while feeling ill, as there are potential dangers to consider. Here are a few factors to keep in mind when deciding whether or not to exercise.
Spreading Germs in Public Workout Spaces
If you choose to exercise in a public gym, it's important to be considerate of others and take steps to prevent the spread of illness. Be sure to sanitize equipment before and after use to minimize the risk of spreading germs. Alternatively, opting for an at-home workout can be a great way to prevent the transmission of 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's 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's appropriate for you to exercise while feeling ill. Remember, it's 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
Trying to determine 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:
- 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.
- 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.
- 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. 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 essential for recovering from the flu. Here are three important tips to help your body recover.
Firstly, it is crucial to stay hydrated. You can replenish fluids by drinking water, herbal teas, and electrolyte-rich beverages. Aim to drink at least 8 glasses of water a day, and even more, if you are engaging in physical activity.
Secondly, focus on eating nutrient-rich foods. Your body needs a balanced diet that is rich 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 option as it is packed with nutrients and easy to digest. These nutrients will support your immune system and help repair any tissues that were damaged during your illness.
Lastly, make sure you track your protein intake. Protein is essential for muscle repair and recovery. Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts in your diet. Adequate protein intake will aid in the rebuilding of tissues and help maintain muscle mass, which is especially important if your activity levels were 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 believe in holistic well-being and you should seek out a local gym that does the same. Whether you’re recovering from illness or striving for peak fitness, their versatile range of fitness classes and expert guidance from personal trainers will support your journey.
One of their newest locations on the corner of Georgia & Bute St- Vancouver, B.C., offers 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. Join a Pilates class to focus on building core strength and flexibility, or try Bollywood and Zumba classes for a heart-pumping dance workout. You can switch up your routine and challenge yourself with a variety of fitness classes. After your workout, treat yourself to a relaxing HydroMassage. With over 500 fitness classes available every week across their clubs, this Georgia - Vancouver, BC gym location is the perfect place to discover a new and exciting workout experience.
