Colds and flu can really affect your lifestyle, but you don’t always have to put your exercise regimen on hold when you’re sick.
“No one likes being sick or under bad weather,” Teddy Savage, national head trainer at Baltimore, Maryland-based Planet Fitness, told Fox News Digital.
“The good news is that there are ways you can quickly feel like yourself again and get your energy levels and stamina back in no time.”
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Below are some exercises you should and should not do during the cold season.
Check with your doctor
“First, make sure you get the appropriate approval from your primary care physician before returning to any physical activity,” Savage recommends.
{{#rendered}} {{/rendered}}According to the American Lung Association, in general, light or moderate exercise may be appropriate if only mild cold symptoms such as runny nose, congestion and sneezing are present.
According to the American Lung Association, light or moderate exercise may be appropriate if you have only mild cold symptoms, such as runny nose, stuffy nose, and sneezing. (iStock)
But experts warn that doesn’t mean going full throttle.
Consider reducing the duration and intensity to avoid injury or the risk of the cold turning more serious when you get sick.
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For example, instead of jogging, consider going for a walk outside.
Are the symptoms above the neck or below?
“I commonly used neck examination” William Roberts, MD, medical director of the American College of Sports Medicine (ACSM) based in Mahtomedi, Minnesota, told Fox News Digital.
{{#rendered}} {{/rendered}}“If you have a fever or symptoms in the neck or below, such as a sore throat, cough or difficulty breathing, you should not exercise until you feel well or have been cleared by your doctor.”
“If your symptoms are above your neck, you can continue to exercise (if it doesn’t make you feel worse), possibly at a lower intensity,” he added in an email.
As you start to feel better, you can gradually resume your normal exercise routine. Also, instead of jogging, consider taking a walk outside. (iStock)
“If you have a fever or symptoms in the neck or below, such as a sore throat, cough or difficulty breathing, you should not exercise until you feel well or have been cleared by your doctor.”
Athletes “will not be allowed to participate if they have symptoms below the neck (fever/chills, body aches, fatigue, sore throat, swollen glands, cough/wheezing, diarrhea/abdominal pain)” ” Dr. Matthew Silvis, a sports medicine physician at Penn State Health in Pennsylvania, told Fox News Digital in an email.
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Severe symptoms such as fever, muscle aches all over the body or stomach pain mean you should take a break from exercising to let your body recover.
And avoid exercising with others if you have COVID-19 or other infectious diseases, notes the Mayo Clinic.
{{#rendered}} {{/rendered}}Listen to your body
Experts recommend that we listen to what our bodies are trying to tell us.
Severe symptoms such as fever, muscle aches all over the body or stomach pain mean you should take a break from exercising to let your body recover. (iStock)
For example, if we feel too tired to exercise, don’t worry.
According to the Mayo Clinic, your exercise performance won’t be affected if you take a few days off to get stronger.
{{#rendered}} {{/rendered}}EXERCISE OF ANY AMOUNT CAN HELP INCREASE PAIN TOLERANCE, NEW RESEARCH RESULTS
As you start to feel better, gradually resume your normal exercise routine.
Start with low-impact exercise
“Once you get it [medical] clearance, try these low-impact exercises to safely regain your strength, stamina and energy,” says Savage.
{{#rendered}} {{/rendered}}First, start with a low-impact exercise that gets your heart rate up, such as walking on a treadmill.
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This, he added, allows users to control speed and incline while “engaging the whole body, focusing on breathing, and allowing your cardiovascular system to slowly return to the game.” .
{{#rendered}} {{/rendered}}According to experts, once you start feeling better, you can gradually resume your normal exercise routine. (iStock)
As you continue strength training, make sure you “don’t try to do too much, too fast,” Savage says.
He advises avoiding heavy weight training and instead focusing on exercises that actively stress muscles.
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{{#rendered}} {{/rendered}}“For example, use strengthening equipment that supports your posture and choose a lighter weight to start with and gradually increase from there.”
People may need to rest longer between sets of at least 60 to 90 seconds to avoid the temptation to overdo it and also to allow themselves to catch their breath.
Remember to moisturize
“Hydration will be one of the most important factors in regaining your health after an illness,” Savage notes.
{{#rendered}} {{/rendered}}Make sure to provide enough water for your body “water will be one of the most important factors to restore health after illness.” (iStock)
“Have water on hand and take smaller sips during your workout instead of waiting until you feel thirsty.”
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He also reminds everyone to take time at the end of the workout to stretch, slow down their breathing and listen to their body.
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