Working out when Under the Weather?
To train, or not to train, when one feels sick... will it make things worse?
The short answer is, it depends, but at the very least, stay out of the gym, the yoga studio or anywhere others spend time - as passing along whatever one has to others, when their immune systems are in “receiving” mode, is cruel and heartless. If one is doing cardio, try to do it away from other people. Use wipes and disinfectant before and after, and throw away single use water bottles. Passing colds on to other people at the gym is detrimental to one’s own health, as well as that of others. If one can’t see how selfish this point is, think about going to the gym oneself and imagine others are breathing and breeding germs... not appealing, right? So, please, stay OUT of the common places.
If one is THAT sick, one should not be pushing it with super heavy weights. The nervous system is already taxed and struggling to recover. Heavy weights WILL make any semi serious sickness WORSE.
However, make sure those sniffles aren’t just an excuse to avoid hitting those goals just set for the New Year. A runny nose is not a full blown cold, and frankly, a good dose of heart pumping exercise - say, a solid cardio session or a dance class, could be just what the doctor ordered to release endorphins and give the immune system the ole boost it needs to recover from whatever germ thought it had found a new home. Also, be sure to distinguish allergies from the common cold or flu. Working out will improve allergies to outdoor/indoor things. Just not anaphylaxis ...
If it’s an Upper Respiratory Infection, though, like bronchitis, or a deep chest cold, leave oneself alone, grit one’s teeth and stay put. Rest and recover. Some say to go by the “above the neck” rule: if the illness is above the neck, one is good to go. If it’s below, rest and wait. The lungs are already infected. Now is not the time to find out their capacity. Same goes for the flu. If one feels faint, working out is not a good idea. Go for a walk around the neighborhood. If one feels better an hour later, consider trying to do some cardio the next day. Sometimes that walk will help one to recover faster, but then set one back if the individual doesn’t realize how taxing that exertion truly was.
“But, I’m taking antibiotics, you can’t get it.” Okay, but that also means one’s immune system is DOWN and not operating properly because the medication has taken over. Therefore, one is now at more risk of picking up something additional and sneaky like the common cold that’s going around. This doesn’t mean one has to sit on one’s hands until all 14 days of the pills have been taken, but at least for the first 5 days, or until some measurable means of improvement have been attained, wait. The rest won’t kill an individual.
You’ll have more energy and ability to work harder when the illness-respite has finished.
The other option, of course, is to workout at home and therefore not put anyone else at risk of infection. If one is truly sick, she will get halfway or a quarter into the big home-workout planned, and not feel so great. If one makes it through, and feels amazing, still wait until the next day before going to try it again. That nasty setback sometimes takes a day plus sleep to set in.
As always, hydrate. The body is 70% water. Most people are chronically dehydrated. Refuel with nutrients and vitamins. This is the time to load vitamin C and leafy greens. Bone broth. Quercetin. Vitamin D. Magnesium and zinc. Omega’s. Also try to avoid under-eating for fear of gaining fat due to illness. The body has to burn more calories when one is sick - and trying to diet through any illness is usually counterproductive. Eat enough, but don’t go overboard. Still - no sugar and no dairy. Those will make mucous thicker and the infection will get worse. The GI needs to be repopulated with GOOD bacteria in order to fight off whatever germ has gotten in. Sugar equals bad bacteria. Always. Fruit can be great, but when sick, stick to greens and simple carbs like sweet potato, oats or quinoa. Eat whole eggs, salmon, and chicken thighs. Onions and garlic and other spices will also contribute to faster recovery. Avoid heavy foods as overwhelming the GI tract will be counterproductive - there’s a reason chicken and rice soup was once amazing for being sick. Homemade is MUCH better.... but otherwise, stick with low sodium and healthful versions of the classic.
Get better soon!!! Then go get those weights.
