This is something many people want to know. Some sources say that if you're sick, you shouldn't exercise as it could worsen your condition, while others argue that even when sick, you can still exercise because it helps boost your immune system and makes you stronger, allowing for a quicker recovery. So, what should you do?

          What types of illness allow for exercise?


          The principle you should keep in mind is that if your symptoms are above the neck, such as a stuffy nose, dry cough, or sore throat, you can exercise as usual. Just pay attention to how you feel afterward; if your symptoms worsen, it may be a sign that you should rest for 2-3 days or switch to lighter exercises, exerting only 50% of your usual effort. For example, if you usually run for 30 minutes, try walking briskly for 15 minutes instead. Practice yoga or engage in light physical activities to keep your body moving, or do weightlifting with fewer sets to stretch your muscles. You don't have to follow your usual workout plan entirely. However, if your symptoms are below the neck, such as chest tightness, muscle inflammation, or gastrointestinal issues, it's advisable to rest.


These symptoms require you to stay home.

          If your illness is more severe than what has been mentioned, I reiterate that you should rest at home. Don't push yourself to exercise, as the results may not be worth it. Your body is not ready to exert itself, and your strength is not at full capacity. If you insist on exercising, it will be nearly impossible to perform as well as before unless you reduce your weights or lower the intensity of your workouts. Take this opportunity to allow yourself some rest, as it takes about 5-7 days for the immune system to recover (which is why athletes try to avoid getting sick). And this is not an excuse to overindulge in food or party excessively. You should go to bed early to accumulate rest, drink plenty of water, avoid alcohol, and take medication if necessary. When you're sick, your body already carries a lot of stress. Exercising while your body is under stress will only increase the production of stress hormones like cortisol, which can negatively affect both your physical and mental health.


Once you're better, can you go all out?

The best person to answer this question is you. Listen to what your body is trying to communicate. How many days until you can return to your regular exercise routine? It depends on your symptoms. If you have a cold, it may take 2-3 weeks. However, if you have a mild fever and a slight sore throat, and you're lucky enough to have taken medication early, you might be back in just 7 days. But even then, don't rush into full intensity right away. Start at 75% of your usual effort (whether lifting weights or doing cardio) and gradually increase the intensity after a week. If you push yourself too hard, your condition may worsen, and you could end up sick again.

 

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