Sick Day Workout: Tips to Navigate Through Workouts during Cold or Flu
Seasonal cold or influenza (flu) is one of the most common respiratory diseases in all parts of the world. Every year the average number of common cold infections and flu cases reaches up to a billion. People experience symptoms like fever, malaise, runny nose, sore throat, headache, and body pain for almost a week; this slows down their body to a great extent.
From being a common seasonal problem to the leading cause of poor immunity, this disease leads to about 500,000 deaths each year due to severe infection. For the most part, people recover without medication and with simple rest, but others might need medical attention for speedy recovery. Amongst all this, one question that always arises in relation to it is whether one should work out during a common cold or not.
In today's blog, we are going to learn about when and how to do safe workouts with cold and flu.
Is it a Good Idea to Exercise when Sick?
While physical activity is important for overall health, exercising while sick requires some amount of care and caution. It might be a very common condition and occur seasonally but it can more likely affect your body in multiple ways. During the common cold and flu your body requires extra energy to fight off the virus which leaves you tired and exhausted for days together. That's why whenever you are unwell it is necessary to keep in mind the symptoms before heading out for a workout.
Most medical experts say that if the symptoms of your illness are above the neck or mild you can engage in shorter spans of low intensity workouts. In case, you are confused about when to stop then here are some reference points to know if your body is fit enough for a workout:
Mild Symptoms
If your symptoms are mild and limited to a runny nose or sore throat, you can count them under the mild symptoms category. In this case, exercising at moderate intensity for less time is OK.
Severe Symptoms
But if you are down with a fever and your body temperature keeps rising and falling, exercising or hitting the gym is a complete no-no. During a fever that's about 100 degrees, your body becomes weaker as it internally fights the infection, so you must sit the exercise sessions out and focus on rest and recovery.
Recovery Stages
While recovering from a common cold, when you do not have a headache or fever, fitness experts recommend engaging in low-impact exercises like slow-paced running or yoga. Because the body is still recovering and fighting the infection, it is recommended to avoid high-intensity workouts like training with an elliptical cross trainer or strength training machines.
Other Factors to be Considered for Exercise with Cold Symptoms
Apart from the symptoms, other factors such as intensity, place, and fitness level should be considered. Let's have a look at these factors that play a role in making your workouts easier or more difficult during a common cold infection.
Intensity of the Exercise
If you are a professional in training and do not want to compromise on your routine, then you might have to tone it down. Irrespective of whether your body is conditioned for training or not, during a fever and cold, your body requires rest. This means that you need to adjust the intensity of your workout according to your bodily conditions. This will mean you will not have to compromise on your training completely, and you can navigate your way through workouts even during a common cold.
Place of Workout
Another factor to consider while working out during a common cold is the place of workout. Because this virus is highly contagious and spreads through microdroplet infection, working out indoors might spread it to other people. It is highly suggested that people should work out at home instead of at the gym to protect others from getting sick, especially if they have symptoms like coughing or sneezing.Ā
Individual Fitness LevelĀ
If you are someone who is new to workouts and fitness training, then it is recommended that you should take longer breaks to fully recover before you resume your exercise sessions. Your body does not require additional stress; therefore, it is best to avoid workouts for a while before you begin training.
How can Exercise Affect the Body during Cold?
Some studies have found that intense exercise can worsen the body's condition during a cold and flu infection. The studies also suggest that intense exercises can increase your risk of cold infections and impact the body in several ways by making it weaker. The body becomes more susceptible to the following conditions if you overexert your body during cold:
Hyperthermia
One of the foremost risks that your body is exposed to during a common cold is hyperthermia. It can lead to a rise in body temperature as high as 103Ā°F with excessive sweating, dehydration, nausea, and an unexpected rise in heart rate. It can lead to a lot of potential harm to the body.
Dehydration
Exertion can raise body temperatures during a common cold, which leads the body to produce sweat as a means of cooling itself. For prolonged exertion, this may lead to low electrolyte levels and dehydration.
Takeaway
Overall, the key to getting exercises right when you have a common cold is moderation. It is always okay to exercise only when the symptoms are above the neck or subsiding. If you come down with flu infections every now and then, you can buy the best treadmill or the best rowing machine in India and work out at home instead of hitting the gym.
And in case you have symptoms down the neck, it's a clear indication that you should set the workout session out and wait for your body to feel better. You should keep track of your symptoms, and when you start to feel worse or the symptoms of a cold do not wear off, it is better to consult a doctor for proper medical treatment.
