Article 1 revealed when and how much exercise should be done depending on your sickness. Part 2 of The Roze article reviews more about the types of exercises that should and shouldn’t be performed based on different illnesses.
Now that you are aware of when to take it easy when you have a cold, you may be curious about all the other strange symptoms that can accompany other illnesses. Based on your symptoms—a moderate sore throat or congested nose from a cold—use the following guide to determine whether to move it or set up camp on the couch.
Even with these above-the-neck symptoms, you can continue exercising. According to the chief medical officer at Restore Hyper Wellness, Dr. Richard Joseph, MD, CPT, you can still have energy available that can be applied to exercise. Just be careful where you exercise because you can spread these symptoms to others. Mysore advises choosing a workout at home or outside if there aren’t many people around. However, Mysore advises resting if your symptoms worsen (for example, if it becomes difficult to swallow or speak due to a sore throat).
Earache
Mysore advises going for a workout if your earache is minimal and not too unpleasant. If it doesn’t influence your energy, it shouldn’t stop you from exercising, but you should get it treated so it doesn’t worsen, says Joseph. Wrap up in order to prevent your illness from getting worse if you happen to be walking or running outside in cooler weather.
A Fever
When you have a fever, whether mild or severe, your body requires special care. According to the Women’s Health Advisory Board member Navya Mysore, MD, a fever indicates that your body is actively attempting to combat whatever ails you. Do not forget that both physical activity and serious illnesses that cause systemic inflammation are stressors. Joseph says it might be prudent to take some time off in this situation.
Coughing
Depending on the sort of cough you have, whether the cough is recurring or a hacking cough, different advice is given. If you have a mild cough that may be the result of postnasal drip or if you are simply clearing your throat frequently, it is safe to exercise. According to Mysore, you shouldn’t try to exercise if you’re short of breath and coughing a lot.
Digestive/Stomach Bug
Mysore advises against exercising while you are feeling the worst of these symptoms (such as nausea, vomiting, diarrhea, and cramping), especially if you are dehydrated. Mysore continues, When your symptoms start to get better, maybe having one episode a day, you can do a very low-intensity workout. At-home stretching exercises is an excellent choice.
Flu-like Symptoms
Flu symptoms, which might include a high temperature, headache, muscle aches, chest congestion, and other serious coughs that will probably keep you bedridden, should never be attempted if you are sick with the flu. Just give your body a chance to relax so that you can heal, advises Mysore.
UTI Signs?
You can modify your fitness program as a urinary tract infection (UTI) worsens. Mysore advises against working out on the first day of a UTI and while experiencing a fever or burning feelings. At that point, it’s best to get some rest, hydrate, and visit your doctor for treatment. Try a low-impact workout if you’re on your second or third day of antibiotics, feeling better, and drinking more water, Mysore suggests.
Does Exercising While Ill Make You Feel Worse?
Consider this: Exercise and illness are both stressors for your body, so adding one to the other will make you feel even more stressed. Not exactly a recipe for improving your physical fitness or your capacity to recover from illness.
According to Keegan Draper, CPT, Fitness Specialist at Mindbody, these illnesses cause your immune system to work overtime, and exercising will only create more stress for it, if you have severe symptoms.
That is particularly accurate if you are feverish. He continues, Your body is already warmer than it should be, and raising your temperature, even more, will only exacerbate the situation.
While a little mild stretching might not hurt, getting lots of rest is the best thing you can do for your body when you’re feeling under the weather.
How to Exercise When Sick in a Safe (and Considerate) Manner
However, Jessalynn Adam, MD, an attending sports medicine physician at Baltimore’s Mercy Medical Center, advises that if you only have a cold and want to exercise, you should do it at home where you won’t be contaminating others. You may also work out outside, but she adds that if you have a cold and allergies on top of it, going out outside during the allergy season will be pretty painful.
If you have symptoms that make you contagious, you should reconsider doing an indoor workout anywhere other than at home. Don’t expose others to your coughing or sneezing, advises Amesh Adalja, MD, from Johns Hopkins University Center. It makes sense that you wouldn’t want to sprint alongside a sneezer.
Take it easy and pay attention to your body, whatever you do. Realize that you might not achieve a personal record on that day, and that’s okay, advises Adam.
When Can You Resume Your Fitness Schedule?
Your set-to-sweat timetable is unquestionably influenced by your symptoms. According to Mysore, you might have to wait three to five days after getting better before treating a more serious ailment. Mysore advises delaying your workout until you’re back to normal temperature if your illness was accompanied by a fever in order to prevent the transmission of your illness.
If you take some time to rest while you’re sick, your recovery period will be quicker if you have a light illness. If it’s a mild or moderate cold with a little bit of chest congestion, that might clear out a little bit faster, adds Mysore.
Knowing when you’re ready to resume your usual exercise regimen can be determined by paying attention to your body. Even though you feel like you have good energy, it frequently takes your body some time to recover and function at the same level as previously, according to Joseph.
What Exercises to Avoid
Mysore continues, avoid HIIT (High-Intensity Interval Training) classes and circuits, even if you’ve had a minor cold. Mysore advises, Take it slow, take it easy, and work it up from there. This means to start with intervals of running and walking and gauge your reaction. If the running pace is excessive, only do a quick walk.
The weight room follows the same guidelines. Check in with your body as you ease back in with lesser weights and fewer reps than normal. When recovering from the virus, especially, Mysore warns, your muscles might feel more exhausted.
Review from The Roze
Experts emphasize that you shouldn’t feel pressured to work out while you’re sick. However, as long as you keep it light, it is the lone instance in which working out while unwell is generally safe. Sometimes performing the appropriate exercise may increase recovery time from your illness. Remember to get the full benefit of learning which type of exercise you should perform depending upon your illness by checking out article 1.