Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
This week’s topic is a common concern – particularly in the age of COVID! Namely, working out while you are sick!
The FitTRAC Family member who sent in this week’s question is a mother of three who feels like it is always flu season in her house because there is seemingly always 1-2 sick people in her household. She hasn’t had to deal with too many illnesses this year, but she recalled a time late last year when there was somebody sick in her family for nearly two straight months, including her own long bout with cold and flu like symptoms:
“Hey Coach Darren! As you know, I have three kids all 9 years old or younger. I love them with absolutely all of my heart, but it always seems like one of them is bringing home some kind of bug! They are all very active, eat well, and are healthy in general. But for some reason, they often catch colds/flus/random illnesses, and as a result, my husband and I are frequently exposed and end up getting sick, too.
Last winter, all three of my kids traded some sort of bug for nearly two months (my youngest came home sick around Halloween, and somebody was sick in my family until nearly Christmas!) And throughout that time, I was sick for several weeks on and off. Luckily it was never too serious, but I felt like I was constantly battling colds, sniffles, and low energy.
I’m passionate about fitness and love my workouts, but when I’m feeling under the weather, I’m torn between pushing through or taking a break. It’s frustrating because I don’t want to compromise my health, but I also don’t want to lose the progress I’ve made. Especially since it’ll be winter in no time and I just know that we’ll likely have some more bugs coming into our home!
Can you shed some light on how to approach exercising when you’re not feeling your best?”
Absolutely! When it comes to exercising while under the weather, it’s important to strike a balance between pushing yourself and allowing your body to recover. Here are some tips to help you make an informed decision:
- Assess your symptoms and modify accordingly: First and foremost, pay attention to the severity and type of symptoms you’re experiencing. If you’re dealing with mild congestion, a slight cough, or low energy, it is most likely safe to do some light to medium intensity exercising. However, if you have a high fever, body aches, or intense fatigue, it’s best to prioritize rest and let your body recover.
If you do decide to exercise, be mindful of your energy levels and adjust your workout accordingly. Choose lower-intensity activities that won’t strain your body, such as gentle yoga, stretching, or a leisurely walk. Listen to your body’s signals and don’t push yourself beyond your limits because if your body is busy recovering from a super strenuous workout, it may not be able to fend off whatever is making you ill at the same time.
- Prioritize hydration and nutrition: As much as you’d like to exercise, even when you’re sick, there may be times that you just won’t be able to. If that’s the case, that’s ok, you can focus on proper hydration and nutrition to help your body recover too.
Hydration is crucial for both your workout performance and overall well-being. Make sure to drink plenty of fluids, such as water, herbal tea, or electrolyte-rich beverages, to stay hydrated and support your immune system.
And while you may not have a strong appetite when you’re feeling unwell, it’s important to nourish your body with nutrient-dense foods. Consume foods rich in vitamins and minerals, such as fruits, vegetables, lean proteins, and whole grains, to support your immune system and aid in recovery.
- Embrace outdoor workouts and nature’s healing power: If you’re feeling up to it and the weather permits, consider taking your workout outdoors. Engaging in physical activity amidst nature can provide a refreshing change of scenery and offer numerous benefits for your well-being.
Go for a walk or jog in the park, try a trail run, or take your yoga mat outside for a rejuvenating session. The fresh air, sunlight, and connection with nature can help uplift your mood, reduce stress, and provide a welcome distraction from any discomfort you may be experiencing.
Just remember to dress appropriately, protect yourself from the elements, and prioritize your safety and comfort during your outdoor workouts.
Remember, the most important thing is recovering and listening to your body’s cues. If your symptoms worsen or you’re unsure about exercising, it’s always best to consult with your healthcare provider. But hopefully these tips help out the next time you’re feeling under the weather!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.