To Train or Not to Train (When You Are Sick)
It happens to us all at some point - we are on a roll with our workouts and then BOOM we get sick and the question crosses our mind - do I train today or skip the workout? On one hand, we want to stay on track and missing a workout can lead to a feeling of guilt that we want to avoid. On the other hand, the workout could make us stay sick and take longer to recover?
No one wants to stay sick longer than they have to, so knowing what type of exercise and intensity, if any, is important for healing your body and not making the situation worse.
Am I Even Sick?
Sometimes we are not sick but tired or suffering from something else like allergies. In cases like this, continuing with your workout plan could be a good idea. Depending on the severity of these symptoms, you will want to adjust your workout intensity. For example, if it is allergies then you could probably continue with your workout plan to some degree.
I’m Tired. Should I Workout?
Everyone is different and the feeling of ‘being tired’ needs to be evaluated based on the type of person you are.
There are those who move through life as high achievers, pushing the limits in everything they do. If you are this type of person and feel tired, you likely need a break. But don’t let that mean you need to skip the workout all together. While complete rest might be the right thing, perhaps a recovery workout that is low intensity like stretching or walking is needed.
Then there are people that need the motivation to get things like workouts completed. They require more push than others and find it easier to sleep in during the morning for example. If this is you, when you feel tired, chances are you should get moving anyway. You will find that once you start moving, exercise is exactly what you needed to get you out of the feeling of being tired.
I’m Definitely Sick. Should I Workout?
It depends on how sick you are. Knowing how sick you are will dictate whether you workout and if so, at what intensity. If you have a full on flu it is probably best to skip exercise altogether and focus on recovery. If flu symptoms are just coming on it can be hard to tell how sick you might get so in a time like this pass on anything intense and stick to something low intensity.
A common cold, like the flu can have a range of severities so you need to be the judge of what you can handle. You should practice restraint from vigorous exercise when you have a cold but generally you can probably handle some exercise at a low intensity. Exercise could be good for the sake of moving the body but don’t fall for the temptation of pushing it hard once the endorphins kick in. Chances are you then put more stress on the immune system which is focused on fighting the bug.
Can’t I Just Exercise to ‘Sweat it Out’?
No. This is a myth. Sweating during exercise, though great for detoxification, does not aid in the elimination of the virus that got you sick. Exercise, like being sick, is a stress on the body so you want to be careful of putting your body under more stress than it already has to deal with.
When you are sick, your immune system is working hard to help you recover from the illness. Therefore, stacking a stressful (intense) workout to ‘sweat it out’ on top of what your body is already dealing with is not a smart move for healing and recovery. Again, don’t be fooled by the ‘feel good’ endorphins released during exercise. The good feeling you get during exercise is temporary and you are likely to feel worse later for longer by extending your illness and impeding exercise recovery.
But I Need to Do Something!
Staying idle should be avoided unless you are very ill. Moving the body when you are sick is a great way to feel better and help with recovery. Walking and stretching are the easiest and best exercises to employ when you are under the weather.
Walking is good for your mental and physical health. If you can walk outside in fresh air it's even better. Fresh air and sunshine will help recovery. Take multiple short walks during the day if you can. Remember to stay hydrated especially if it is hot outside.
Stretching is also a great thing to do when you are sick because it is always low intensity and we often neglect mobility work in the pursuit of ‘intense workouts’. Stretching feels great, allows us to focus on our breath to decrease stress and helps our immune system to function properly.
If you play sports, forget competition and just practice a technical component in solitude like your shot. Alternatively, basic core and postural training are great options instead of games or anything intense.
Final Thoughts
Often being sick can be seen as a sign that we need to downshift gears. It allows us to practice rest and or recovery exercises that we often neglect in our fast paced modern lives. As much as it feels like we may be losing progress, missing one workout is not going to hinder progress in the long term.
