The modern American health culture has led many of us to become rigorous with our bodies, making it a priority to exercise virtually every day. In moderation, regular exercise is an essential component of maintaining a healthy weight, proper physique, and avoiding chronic disease. But should you work out when you are sick? An obsession with exercise may make you feel wrong if you skip the gym for a few days, even if you have terrible congestion or a fever. However, there are certain considerations to take into account in order to avoid more serious illness or injury.
Tone down the intensity
If you are feeling a bit under the weather, you may start doubting whether or not you should exercise. Even if you are in the middle of a rigorous, long-term training regimen, it is probably best to reduce your exertion load. If you do decide to exercise, just decrease the intensity of your normal workout. Go for a walk instead of a run, or do yoga instead of weightlifting. This low-moderate type of exercise will not over-tax your already burdened immune system, and may help you to feel better. The impacts to your overall performance and workout plan will be minimal, especially since toning it down will speed your recovery and get you back to your normal routine faster.
The "above the neck" rule
The most common type of illness that Americans suffer is viral infections such as the common cold and the flu. These diseases progress with typical symptoms such as nasal congestion, post-nasal drip, sore throat, fatigue, fever, and muscle ache. Other common diseases include stomach flu, food poisoning, and localized infections. With most of these common diseases, a good rule to follow in terms of deciding whether or not to exercise is the "above the neck" rule. This rule states that if symptoms are restricted to above the neck, that is to say, stuffiness, sore throat, nasal discharge, etc., then you are probably alright doing moderate exercise. This may even aid in the recovery process by speeding your metabolism, although you should be careful not to over-exert yourself, as extreme physical exertion can deplete your immune system. However, if symptoms are systemic or located below the neck, such as high fever, abdominal pain and cramping, diarrhea, vomiting, severe cough, etc., then you should ease off the exercise and get plenty of rest. Especially if you have a fever, over-exertion could produce and even more severe state of dehydration and could put you at serious risk.
Think of others!
If you have a contagious disease such as a cold or flu, it's a good bet that those around you do not want to contract the illness as well. Think of this before heading to the gym where you can spread contagious bodily fluids through sweating, sneezing, and coughing.
Listen to your body
As a general rule, listen to what your body tells you: if you are only mildly ill and feel like moving around would help, then do it. But if you can't lift your head off the pillow, rest is best. Don't feel like you are sacrificing your physical fitness, think of it as a temporary rest period that is necessary to get you back to peak physical form.
Amanda Maynes is an aspiring writer with a wealth of knowledge in the areas of health and fitness. She enjoys researching and writing about different topics with the aim of benefiting her readers.
To see more of Amanda's writing and to learn more about this topic, check out the following website: http://calorize.com/food-and-health/how-to-lose-weight-and-keep-it-off.html
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