Physical exercise is good for us right? Of course! Movement is an integral part of any healthy...
If you’re not feeling great, with a headache, sore throat, temperature or body aches, you’re probably deliberating over the question “should I exercise if I’m sick?”. If you are training for an event or participating in a sport you can feel a sense of commitment to continue to participate. Or you may simply want to maintain the gains you have made from an exercise routine. These pressures can increase your stress and anxiety levels which doesn't help your recovery.
When your body is fighting off illness it is in a heightened stressed and inflamed state, the last thing you want to do is increase your levels of stress and inflammation. Switch your focus to using exercise and the other tips below to help reduce your stress levels and inflammation to help your body fight disease.
Don't try to sweat it out, swap to low-intensity exercise and go into hibernation and rest!
To help, practice these four tips:
FOCUS ON SLEEP
Whether you’re feeling a bit run down, have a scratchy throat or are just feeling more aches and pains than usual, it’s important to make sure you’re getting adequate sleep. You want your body to have the best chance of fighting a bug, and giving your immune system adequate sleep is a great place to start. Prioritise sleep and rest over physical activity and set your wake and sleep times so you are getting at least 7.5-9 hours of sleep or more if needed.
AMP UP THOSE NUTRIENTS
Give your body the helping hand it needs to fight the infection by increasing your intake of real, nutrient-dense whole foods and seasonal produce. Feed yourself with slow-cooked meals and soups loaded with protein and vegetables. Consider taking a high-quality supplement that uses real food extracts and a probiotic to support your immune system.
STILL WANT TO EXERCISE? LOWER THE INTENSITY.
If you’re worried about skipping your workout, turn the intensity down. Normally go to a boxing class? Try a light, 30-minute walk instead. Normally like a high-intensity strength session? Try a bodyweight session such as a pilates or yoga session with ample rest.
Whilst your body is trying to fight illness, it will struggle to manage if it’s also helping you recover from a tough exercise session. I’m obviously a big fan of exercise wherever possible but would generally advise a session targeting stretching or mobility (with a reduced intensity) if you aren’t feeling quite right. This could include a yoga or pilates session or your own stretches.
For stretching, see our Upper and Lower Body Stretching Routines.
IF IN DOUBT, REST.
Seems simple, but it’s a good rule of thumb. If you are unsure about how you will cope during or post the exercise session, then I would generally advise resting. Resting for a few days can do wonders.
In the grand scheme of things, it’s worth skipping a workout or two if it means you can recover from that impending cold or bug quicker. Keep up any incidental activity and try to walk or stand more in your daily routine and then make a comeback to training once you have fully recovered.
Source: Synergy Health
