Should you train when you’re sick? 

 

Should You Exercise When Unwell?

Maintain Proper Gym Etiquette

Our general guideline regarding illness is straightforward: if your presence at the gym poses a risk of spreading illness to others, it is best to refrain from attending. This applies to symptoms such as coughing, sneezing, sore throats, fevers, and any condition beyond mere fatigue. Keep in mind that missing one day is a minor setback.

This does not imply that you cannot engage in home workouts while unwell (further details on this will follow), but it is important to consider the well-being of others when exhibiting symptoms.

What About Exercising at Home?

The COVID-19 pandemic has necessitated that many individuals train at home at various points over the past few years. The likelihood of transmitting illness to others is significantly reduced in this setting (unlike in a daycare environment), which may increase the temptation to exercise while feeling unwell.

Nevertheless, it is crucial to evaluate how exercise affects your body during illness. When in good health, your body adapts positively to exercise, enhancing strength. Conversely, when you are unwell, your immune system is already under strain. Subjecting it to additional stress through rigorous workouts or prolonged runs may exacerbate your condition, potentially leading to further illness.

As a general guideline, if you anticipate that your illness will result in a less vigorous workout, it is advisable to forgo your usual exercise routine. At Born Fitness, we prioritize intensity in our training philosophy. I would prefer you to focus on recovery and engage in high-quality workouts when you are healthy, rather than struggle through an entire session while feeling unwell.

This does not mean you must remain inactive on the couch during your illness. Provided you engage in appropriate movements, you can maintain a regular exercise regimen while recuperating.

How to Exercise When You Are Unwell

Firstly, it is essential to heed your physician’s recommendations when you are unwell. If they advise against any form of exercise, it is likely for a valid reason. However, if you receive clearance to engage in physical activity, gentle movement can facilitate a quicker recovery and enhance your overall well-being.

What constitutes low-intensity exercise? Consider activities such as walking or maintaining a leisurely pace on a cardio machine, if available at home. Alternatively, you may opt for a mobility routine. Personally, I prefer taking long walks outdoors.

The primary objective is to maintain a lower heart rate throughout the activity. You should not experience breathlessness or significant difficulty at any point. It is important to recognize that low-intensity exercise can vary from person to person. Pay attention to your body and select an activity that allows you to maintain a comfortable pace.

Approach these workouts as you would a relaxing day at a spa. You should finish feeling rejuvenated and invigorated, rather than exhausted.

In Conclusion

While we advocate for intense training during regular workouts, this does not imply that you must achieve personal records every time you exercise when you are healthy. Many of your sessions will be what we refer to as “hard hat” days. On these days, you simply put on your hard hat and push through, even if you feel sore, fatigued, or unmotivated. Such days are indeed victories.

Conversely, forcing yourself to train while unwell due to an unfounded fear of missing a workout is counterproductive. It is crucial to discern when to engage in physical activity and to maintain high standards for yourself. More often than not, this approach will contribute to better health.

Conclusion

In conclusion, while it may be tempting to push through and train when you’re sick, it’s essential to prioritize your health and well-being. By listening to your body and choosing low-intensity exercises, you can continue to make progress while recovering. Remember, it’s okay to take a day off and focus on getting better.

FAQs

Q: Can I still workout at home when I’m sick?
A: Yes, but make sure to choose low-intensity exercises and listen to your body.

Q: What are some examples of low-intensity exercises?
A: Examples include walking, easy pace on a cardio machine, or a mobility circuit.

Q: Should I still workout if my doctor recommends avoiding exercise?
A: No, it’s essential to follow your doctor’s advice and prioritize your health.

Q: Can I still make progress while recovering from an illness?
A: Yes, by choosing low-intensity exercises and listening to your body, you can continue to make progress while recovering.

Q: What are some benefits of working out when I’m sick?
A: Working out when you’re sick can help you feel better faster and recover sooner.