Should You Exercise While Being Sick?

If You’re Sick Remember This Before Working Out

When you're feeling unwell, it is important to listen to your body and avoid pushing yourself too hard, as this can hinder your recovery. Pay attention to the location of your symptoms. If your symptoms are above the neck, such as a runny nose, it may be okay to engage in light exercise. However, if your symptoms are below the neck, like chest congestion, it is best to rest.

Rushing through your illness and returning to the gym too soon will only prolong your recovery time and prevent you from performing at your best. Taking a slow and steady approach is the best way to heal from an illness. 

Exercising During Illness and the Benefits:

Exercising while sick can have numerous benefits for both your body and mind. However, it is important to consider the nature and severity of your illness when deciding on the type and intensity of exercise. If you are feeling lethargic and unable to leave your bed, it is best to avoid overexertion. However, if you are 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 our favorite benefits of exercising while you’re sick.

Increased Circulation and Improved Immunity

Engaging in gentle exercise can be 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 enhances 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 crucial during illness, regardless of whether you have the flu or a cold. Physical activity may be limited, but it is important to still engage in some level of activity. This can be done in a gentle or modified way to accommodate your illness. By doing so, you can prevent muscle soreness and aid in your overall recovery.

There are Dangers of Exercising While Sick

Exercising while feeling ill can offer some benefits, but it is important to remember that there are also potential dangers to consider. 

Here are a few factors to consider when choosing to exercise.

When deciding whether or not to exercise while feeling ill, it is crucial to exercise caution and consider potential dangers. Here are some important factors to keep in mind:

Spreading Germs in Public Workout Spaces

If you choose to exercise at a public gym, it is important to consider the well-being of others and take steps to prevent the spread of illness. Make sure to sanitize equipment before and after each use to minimize the risk of spreading germs. Alternatively, working out at home can be a great option 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. 

3 Tips to Know if You’re Ready To Work Out After Being Sick

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 is 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, we 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, our gym offers a wide variety of fitness classes and the expertise of personal trainers to assist you on your journey.

Located in Whalley, their massive Surrey fitness club is the perfect place for every workout. With 5 lifting platforms, heavy weights, and tons of machines, you'll have everything you need to get your sweat on. You can also join a fun fitness class in their dedicated studio or opt for a more private workout experience in the women-only area. Whatever your preference, there is a fitness class that caters to your needs.

If you're looking for a calming practice, try their yoga classes. If you prefer high-energy intensity, the kickboxing classes are perfect for you. They also offer Pilates classes to focus on building core strength and flexibility, as well as Bollywood and Zumba classes for a heart-pumping dance workout. With such a variety of fitness classes, you can switch up your routine and challenge yourself.

After your workout, treat yourself to a relaxing HydroMassage. They offer over 500 fitness classes every week across our clubs, so you'll always find something that fits your schedule. 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.