Times To Go Easy On Exercise

Granting exercise benefits the body, it’s not always a good idea if you’re ill or too exhausted or hurting to exercise. A number of pains and aches can make exercise unappealing. Being aware of when to exercise or when to delay can be a tough one.

The answer is to be able to understand and listen to your body, including the signs it’s giving you, then chose if exercise is right at that time. Experts shared some advice on whether you should or shouldn’t exercise due to illness. 

 

1. When you are feverish                                                                                                                                       

When you’re burning with fever, it’s better to stay home and rest. A fever is your body’s way of fighting an infection and the last thing you need is the stress of exercise on top. If you exercise anyway, be alert for overheating and dehydration, since the body fluids decrease when you have a fever.  Probably you wouldn’t get a great workout anyway since the fever lifts your resting heart rate which leads to a less effective workout.

2. When you have a cold

Having a cold doesn’t mean you can’t exercise if you want to, though the blocked nose and sneezing make you uncomfortable.  Moderate-intensity workouts can be done if you have a common cold but when you go to the gym ensure you use hand sanitiser and wipe off any surfaces you touch so you don’t pass the virus to others. On the other hand, if you decide to skip exercise that’s alright too, though exercising with a cold doesn’t seem to worsen the situation.

3. When you have flu

If it’s flu you have, skip the gym and go to bed. Avoid your workout until you get better. Fever normally comes with flue so take the advice not to workout when you have a fever.

4. When your asthma flares up

Avoid workout for a few days if the flare-up is due to a respiratory infection, and see a doctor if symptoms don’t subside. Or else, if your doctor has given you the OK to exercise, and your asthma is well managed, it may be alright to work out. However, start slowly and warm up for ten minutes. Do low- to- moderate intensity spaced out exercise, or indoor swimming may be a better alternative if your asthma is triggered by exercise. If you become breathless, or feel tired and weak during a workout, stop exercising. Be sure to have a treatment at arm’s reach all the time, meaning you take your inhaler with you to the gym, or perhaps use it before the exercise. 

5. When you had a concussion

If you’ve had a concussion, don’t exercise or be involved in any sport until your doctor says it’s safe to do so, even if you feel fine. Your brain need to heal properly after the painful brain injury. The brain is put at a higher risk of swelling and probable terrible impairment if there’s another head injury during exercise, before the concussion has healed.   

6. When an old exercise injury is disturbing

If you’ve had an old injury that’s still causing your pain, avoid workout and see your doctor. Having sudden pain during activity is not a good sign, and requires urgent medical attention.

7. When you’re too tired

Get out of bed and get moving. A morning workout may be just what your body needs after a tiring night to increase your energy level and get you ready for the day.  So get out of bed and go for a jog.  But if you’re always tired to the point of not being able to do anything, avoid the workout and see your doctor. Extreme or persistent fatigue can be a sign of illness.

8. When you felt a sharp pain during previous exercise

If you feel a sharp pain during earlier exercise, don’t workout until you see a doctor to rule out an injury. You may make the injury worse if you work through pain anyway. While it’s OK to feel soreness after workout, feeling pain is not great.

9. When your back pains

Go easy for a few days to see if your back feels better. Try to find out what improves the pain or worsens it.  If bending or twisting cause you to grimace in pain, try to avoid these movements to promote healing.  But if your pain is persistent or restricts your daily activities, see your doctor. 

10. When your muscles hurt

If your muscles hurt, you can still go to the gym but ensure it is a light-intensity workout, such as walking instead of running. It is also OK to avoid your workout and rest, if the soreness is really bad.  And if your muscles are extremely sore as a result of overdoing it the last time you exercised, ensure you make your workout more sensible. 

11. When you’re pregnant

When you’re expecting a baby, talk to your doctor about a safe exercise program. Yoga, swimming, walking, and other low-impact and moderate-intensity exercises can be very beneficial during pregnancy. Ensure you remain hydrated, take interval breaks, and avoid getting overheated. Avoid exercises that put pressure on your back and belly.  Exercises you should avoid during pregnancy include contact activities such as skiing, water skiing, bicycling, and horse riding, due to the risk of falls and abdominal injury.

12. When you’re burned out

Exercise may help reduce your stress and lift your energy when you’re really burned out. So put on your gym clothes and start a moderate workout. There’s every good chance you’ll feel better after 10 or 15 minutes and want to continue.

Take things easy and steady, don’t rush your comeback

After you’ve abandoned exercise for a while due to an illness or injury, take things easy and steady. Don’t rush your comeback.

It takes a lot of energy to maintain muscle strength, flexibility, and cardiovascular fitness but little time to lose it.  Noticeable decline in exercise capacity can be seen in as little as two to three weeks. Return to exercise slowly and carefully. Walking is a great way to return to exercise without overtaxing the body.  

Several factors are considered when deciding how quickly you can return to exercise after a break: the length of your break, your age, and previous fitness level. The more physically fit you were before your break, the quicker you will likely be able to return to your previous level of activity. If you had a long-term illness, check with your doctor about any restrictions on exercise.  Avoid exercise if you have chest pain, shortness of breath, or dizziness. Remember, there is a thin line between pushing yourself and pushing yourself too hard.

More is not always better.  Moderate exercise can help avert, manage, or improve some chronic illnesses such as heart disease, cancer, or fibromyalgia, but if you have an acute infection, rest is the best medicine.

Photo Credit: Creative Commons.