13 Tricks for Exercising When You’re Sick
Feeling under the weather affects our entire day and more, given it usually takes the best part of a week to fully recover! If you’re trying to stay fit and motivated, missing out on any exercise and your usual gym visits is more depressing. It makes it all the harder to return afterwards! Here are 13 great tips to consider if you want to keep on trucking and try boost your immune system with exercise!
#1 Avoid High Intensity
By high intensity, we mean whatever leaves you feeling wrecked! This depends on the person, so judge by your own level of exertion. If you serve yourself an ass-whooping of a workout when feeling ill, it will lower your immune system even more, whereas low level exertion will leave you feeling more energised and boost your system.
Photo: Is it Healthful?
#2 Stay Out of the Gym
Don’t consider going into the gym as you will only spread germs to others there, and they won’t thank you for it! Fresh air will serve you better anyway.
Photo: Aspire Trust Gym
#3 Only Exercise When Mildly Sick
If you feel any worse than either a cold or a mild sinus infection, stop! Don’t push yourself to exercise at all for the time being. It won’t benefit you if you’re anything worse than that level.
Photo: Eat Pray Workout
#4 Avoid if Feverish, Achy, Stomach Issues
If you have a fever, feel achy or have any stomach sickness, don’t do it. Missing a few sessions of exercise is better than spewing while trying to do so, or setting yourself back further by exerting achy muscles or extending the feverish heat.
Photo: Reader’s Digest
#5 Eat Two Hours Before
If you eat two hours before exercising, the energy will hit you by the time you begin. It is enough time that it won’t be sitting in your stomach and making you queasy.
One of your best options for exercising gently while sick is to go for a good walk. Go for fresh air and get aerobic exercise that will aid the metabolism, tone the muscles (over time obviously) and strengthens the heart and lungs as it is cardiovascular exercise.
Photo: Fitness Magazine
#7 Bike Riding
Another excellent option is going for a bike ride. Like walking, it is a good form of cardiovascular exercise and also helps slim and tone the legs, thighs and bum in particular.
#8 Pilates, T’ai Chi or Yoga
Any of these workouts are good for both your body and calming the mind, as they have dual focus on meditation and physical strength. These tone the body overall, increase flexibility and joint mobility.
If you have access to a garden, get out and potter around! It may feel so easy to do physically that you don’t consider it a form of proper exercise, but according to studies it tends to be more prolonged than a gym session, as you burn more calories on average and has been shown to reduce stress and anxiety due to the stimuli outdoors.
#10 Keep on Top of Water Intake
If you’re feeling under the weather, you’re most likely dehydrated already. If you don’t maintain your water intake, the whole effort of the workout will be wasted and they will only have a detrimental effect most likely. Daily you should aim for at least two litres! Get yourself a measured bottle to make it easier to monitor.
Photo: Fit Girl’s Diary
#11 Wear Proper Gym Gear to Ensure Breathability
Becoming overheated is one of the pitfalls to exercising while sick, as you are already unstable temperature wise. Having proper gym gear will make it far easier to maintain a steady temperature, soak up sweat and let you workout without getting in the way due to their figure gripping materials.
Photo: Fitness Apparel Express
#12 Spend Ten Minutes Warming Up Muscles
Regardless of the type of exercise you opt for, begin with a warm up for approximately 10 minutes. Doing something this small makes a massive difference as it keeps the entire body limber and prepped to go about not only the workout but your entire day.
Photo: Fitness Apparel Express
#13 Follow with a Hot Shower and Rest
Lastly, treat yourself for persevering and unwind with a long, warm bath or a hot shower followed by a rest to calm the body and ensure it’s on the way to recovery. A splash of aromatherapy oils and soothing candles will finish off any workout with aplomb.