When to Exercise and When to Rest: Understanding Your Body’s Signals
It has happened to all of us at some point. The alarm clock rings for your morning workout and you roll over with a groan. Not only are you tired, your body doesn’t feel good. If you are starting to get sick, is it better to rest or overcome the illness to go to the gym? When are you too sick to exercise?
Understanding Your Body: Listen to the Symptoms
According to Greg Summerville, a sports medicine doctor at the University of North Carolina at Chapel Hill, specific symptoms need to be addressed. “Your body is talking to you,” he said. The symptoms are there for a reason, and understanding them can help you make better decisions regarding exercise and recovery.
When to Skip Training: What the Experts Say
With the fall virus season approaching in the Northern Hemisphere, here is when you should skip training according to medical experts:
Assessing Symptoms: Above vs. Below the Neck
Amy Comander, director of the medicine and lifestyle program at Massachusetts General Hospital, recommends assessing how your body feels as a whole. If your symptoms are above the neck, such as:
- Runny nose
- Congestion
- Sore throat
…you can probably exercise as you normally would. However, if your symptoms are below the neck—like:
- Muscle aches
- Increased heart rate
…it’s a sign your body needs to focus on recovery, and exercising might prolong your illness.
Fever Is a Red Flag
If you have a fever above 38 degrees Celsius (100.4 degrees Fahrenheit), specialists agree that you should rest. This is true even if your other symptoms are mild. Fever indicates your body is actively fighting infection, and exercise could hinder recovery.
Be Cautious with Gastrointestinal Issues
Doctors stress caution if you’re experiencing vomiting or diarrhea, as these can lead to dehydration. Comander suggests waiting at least 24 hours after a gastrointestinal illness before considering exercise. For flu-like symptoms, such as:
- Muscle aches
- Fatigue
- Joint pain
waiting until symptoms fully resolve is crucial before restarting any workout routines.
Returning to Exercise Post-Illness
If you’ve recovered from a serious illness, particularly illnesses like pneumonia or after being hospitalized, it’s important to consult your doctor about when to return to exercise.
Guidelines Post-COVID-19
The Centers for Disease Control and Prevention’s advice for returning to activities after COVID-19 aligns with common recommendations for other respiratory illnesses. Here are important guidelines:
- If asymptomatic, you can try light training three days after testing positive but consider taking additional rest to monitor for late-onset symptoms.
- If experiencing significant heart or lung-related symptoms like chest tightness or a persistent cough, wait until your symptoms subside before resuming exercise.
Individual Responses Matter
Tanya Melnik, co-director of the Adult Post-Covid Clinic at M Health Fairview, emphasizes that recovery differs for everyone. If you notice persistent fatigue, patience is key. Remember, it’s vital to focus on how you feel rather than following strict timelines.
Practical Tips for a Safe Return to Physical Activity
Here are some practical tips on how to safely return to your workout routine after overcoming illness:
Initial Assessment
Once you feel better, ensure you can manage everyday tasks without fatigue. Try:
- Going up and down stairs
- Running errands
- Standing for several minutes
If these leave you tired, it might be too soon to start exercising.
Starting Low and Slow
If you can handle daily activities comfortably, begin with:
- Short, low-intensity exercises
Increase your intensity and duration gradually—don’t try to do both at once. Melnik points out that this approach reduces the risk of relapse.
Set Realistic Goals
Instead of focusing on hitting personal bests as soon as you return to exercise, concentrate on “finishing days.” Celebrate your ability to get out, even if you’re not running a marathon just yet.
Recovery Time Based on Illness Duration
Daniel Anderson, a cardiologist at Nebraska Medicine, suggests considering recovery time proportional to your illness duration: “For every day you were sick, take three days of recovery.” Remember that your age and overall fitness level may influence recovery times as well.
Using the Conversation Test
A practical technique to gauge your exertion level is the conversation test. If you find it difficult to hold a conversation during your workout, it may be a cue to slow down.
Conclusion
In summary, recognizing your body’s signals is vital for a safe return to exercise after feeling unwell. Always listen to your body, and when in doubt, consult with a healthcare professional to ensure you’re making the best decision for your health.
