Body & Fitness

A guide to exercising when you’re sick

In the season of sniffles, it is hard to tell if you’re up to going for a run when you’re feeling generally a bit run down the whole time. Here’s a field guide to when you should go out, and when you should stay in.
A field guide to when you should exercise, and when you should rest when you are sick..

1. You think you’re coming down with something

The right workout at the right time can boost your immune system, but you have to go carefully. Putting your body under pressure will fire up your stress hormones and cause you to go downhill faster, so avoid anything intense. If you’re a regular runner, then going for a gentle jog should be okay but it’s best avoided if it’s going to be too hard on your body. Try a class like Pilates or hot yoga to help gently warm up the body, or a low-impact gym class like zumba. It’s key to remember to take it easy – movement is good for helping your body, stress is not – and stay hydrated.

2. You’ve come down with something

The general rule is if your symptoms are above the neck – runny nose, sore throat, headache – then a gentle workout could help clear the cobwebs away. But keep your germs away from crowded gyms; either go for a brisk walk to get a good boost of fresh air and Vitamin D, or do some gentle yoga stretches. Concentrate on stretching out areas with lymph nodes – armpits, groin, neck – to help your blood flow. If your symptoms are below the neck – chesty cough, stomach problems or diarrhoea – then you need rest, rest, rest and lots of water.

3. You’re getting over something

Once your symptoms settle down, it’s a good idea to start moving again, and if you’re not a regular exerciser, it’s an even better idea to start! A study by the University of South Carolina found adults who exercised regularly and moderately came down with respiratory tract infections 20% less than their unfit counterparts. In the meantime, swimming or biking are good ways to keep yourself active without overloading your body – just make sure you wrap up warm and don’t get a chill.

Photographs by: Getty Images and Supplied

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