The scene at the gym today was a typical one for this time of year. So many people were coughing and sneezing and spewing winter germs into the air that there was no denying it’s January. Sure, I noticed how thick and warm the air was, but being the exercise diehard that I am, I stayed to do my workout. After all, today was really no different than any other cold and flu season day at the gym, so I really didn’t give it much thought… until I caught a glimpse of the guy on the treadmill next to mine.
I couldn’t help but notice he appeared to be very uncomfortable as he moaned and held his stomach while running. After a few minutes, I asked if he was okay or needed anything, and was taken back when he told me he had a stomach virus that he was trying to kill by exercising. Needless to say, I gave him my opinion and then moved to another machine; all the while thinking this would make a great article topic. I realized, I’m always sharing information about how and when to exercise, and never about when not to exercise. Yep, it’s true; there are times we should not exercise, and this seems like the perfect time to talk about it – as I await a dreaded stomach virus.
So, when you’re feeling under the weather, is it best to stay in bed and forgo exercising, or press on and sweat it out like a real man? The answer is – even real men should listen to their bodies and take it easy. Illness causes a lot of physical stress, and while our bodies are trying to recover and get well, it’s smart not to impose any unnecessary or additional stress on ourselves, which exercise can do. However, this general guideline is not carved in stone.
Listening to your body is key. If you’re dragging and feeling like death warmed over, chances are you need to rest and not exercise. If you have the sniffles or something else that’s not robbing your body of much energy, participating in moderate exercise, like walking or jumping on a trampoline, should be safe as long as you don’t over do it. Light exercise can actually be beneficial, since it can stimulate the immune system and cause mild sweating, which helps us detoxify. Increased body temperature caused by mild (exercising) sweating actually kills off some viruses, so it can be a good thing. However, strenuous exercise is detrimental to recovery and slows it down. High-intensity exercise boosts the production of the stress hormone, cortisol, which reduces the activity of certain white blood cells responsible for attacking and killing viruses – obviously, not a good thing.
Deciding whether to exercise or not depends on two things: which illness you’re dealing with, and what your body is requesting, so it’s important to use good judgment… which I realize isn’t always easy to do. Let’s make this simpler by getting more specific.
If symptoms are above the neck, it’s usually okay to exercise; however, it’s still safest to reduce intensity.
- Headache
- Nasal congestion
- Runny nose
- Sneezing
- Sore throat
- Mild earache
If symptoms are below the neck, it’s best not to exercise at all and just wait it out.
- Fever
- Overall muscle aches and pains
- Nausea, vomiting, stomach cramps, diarrhea
- Coughing
- Chest congestion
- Fatigue
These are general guidelines that are just that – guidelines. Regardless of your symptoms, if your body is screaming for some R&R, listen to it and give it what it needs. You’ll bounce back quicker by not fighting its innate wisdom… not to mention you won’t be responsible for getting fellow gym enthusiasts sick. If ever in doubt, just ask what grandma recommends and do it. Hopefully, she’ll have a nice bowl of chicken soup to go along with the advice. Stay well!
