You’ve been so good at your new workout routine and you rarely miss a day since you started again. Then you are suddenly attacked by a cold or flu.
What should you do? Should you skip the treadmill or ditch that Pilates class for an afternoon nap? Will it be difficult to get back to work if you miss a day or two?
The answer depends on what ails you, experts say. For example, exercising when you have a cold can be fine, but if you have a fever, going to the gym is an absolute no-go.
Fever is the limiting factor, says Lewis G. Maharam, MD, a New York City-based sports medicine physician. “The danger is that you exercise and raise your body temperature internally when you already have a fever, because that can make you even sicker,” he says. If you have a fever over 101 degrees Fahrenheit, wait.
Maharam’s rule of thumb for exercising when you are sick? “Do what you can do, and if you can’t do it, don’t do it,” he says. “Most people who are fit tend to feel worse when they stop exercising, but if you have a bad flu and can’t lift your head off the pillow, chances are you don’t want to run around. block.”
Personal trainer and exercise physiotherapist Geralyn Coopersmith, senior manager of the Equinox Fitness Training Institute in New York, has this to add: “The general rule is if it’s just a little niggle and you’re taking medication and you don’t feel so feels sick “It’s okay to exercise. But if you have any bronchial tightness, it is not advisable to exercise.”
You really have to know your limits, she says. “If you’re feeling a little under the weather, consider walking instead of running. Lower the intensity or do a regenerative activity like yoga or pilates, because if you’re not feeling well it might not be the best day. ” to do your sprints,” says Coopersmith, the author of Fit and feminine: the perfect fitness and Power supply Game plan for your unique body type.
“A neck check is one way to determine your activity level during a respiratory illness,” adds Neil Schachter, MD, medical director of respiratory care at Mount Sinai Medical Center in New York. “If your symptoms are above the neck, including sore throat, nasal congestion, sneezing and watery eyes, then it’s fine to exercise,” he says. “If your symptoms are below the neck, such as coughing, body aches, fever and fatigue, then it’s time to hang up the running shoes until these symptoms subside.”
An uncomplicated cold in an adult should clear up completely in about seven days, says Schachter, the author of The good doctor’s guide to Cold And Flu.
A flu that causes complications such as bronchitis or sinusitis can last two weeks, he says. “The symptoms of cough and congestion can last for weeks if not treated.” In general, even if the flu is uncomplicated, it can make you feel pretty bad for ten days to two weeks.
The best way to prevent the problem is to not get sick in the first place.
Exercise in general can help boost your body’s natural defenses against disease and infection, says Schachter. “Thirty minutes of regular exercise, three to four times a week, has been shown to boost immunity by increasing the number of T cells, which is one of the body’s first defense mechanisms against infections. Intensive 90-minute training sessions like those of top athletes can even lower immunity.”
It’s one thing if you decide to exercise when you’re sick, but how do you avoid spreading it to others at the gym? And what about you if they’re the ones exercising with a cold?
Consult your doctor before going to a gym or your exercise class. If there’s a chance you’re contagious, skip public workouts to help protect others.
Don’t count on other people having done the same.
“The value of handwashing cannot be overstated,” says Schachter. “I recommend washing hands before and after using the toilet, before meals, after using public transport and after returning home from school or work.”
Also, carry alcohol-based hand sanitizer in your gym bag so you can use it if you realize you have come into contact with someone who is sneezing or coughing.