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Getting Back Into the Game: Resuming Exercise After Illness

[ 8 ] 10/16/2009 |

Here we are, at the start of flu season.

And wouldn’t you know it, I’ve already gone and gotten sick. Yup, I’m in the middle of my first ever round of Tamiflu.  I still feel pretty awful – so I’m glad I got the Tamiflu. Not sure what shape I’d be in without it.

The last day I ran was on Sunday. That’s the day I had chest pains – my guess is I was getting sick at that point and my body was trying to tell me to SLOW DOWN.

Now, I’m thinking ahead a few days. When should I start running again? I’m frustrated that I’ve worked so hard and I’m going to fall back in my training.

It got me to thinking – can you exercise when you’re sick? If not, when is the best time to start back? What precautions should you take?

Most articles I’ve read advise NOT exercising while you’re sick. Especially if you’re symptoms are below the neck – i.e. chest congestion. Personally, I don’t really think I’m enough of a masochist to run wth a head cold. Maybe some light weight training, but definitely NOT cardio.

Other good tips for returning to exercise after illness:

- Don’t rush it. Give your body enough time to recover.

- Avoid hard cardio.

- Reduce your intensity level. Ease yourself back into exercising – don’t try to overdo it to make up for lost time.

- If it is cold, exercise inside. Hit a treadmill instead of the track (unless you have an indoor track…). It is important to stay warm.

- Heed your body’s cues. Your body will tell you if you are overdoing it. Listen.

I’m hoping I’ll be able to ease myself back into running by the beginning of next week. It is frustrating, but I know that I’ll do more damage than good if I force myself out there too early.

Do you try to exercise when you’re under the weather? If so, where do you draw the line? If not, how long do you wait to resume your program?

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Category: Heather

About heather: Thirty-three year old wife, mother, runner and wannabe renaissance woman striving to look and feel even BETTER than she did before babies. View author profile.

  • http://www.babytealeaves.blogspot.com Christie O.

    i try to do the “above the neck” rule, but with this last cold when it was all in my neck and above and i couldn't even speak or swallow, I threw in the towel. That was a rough go and I just waited it out. It really depends on how I feel. Plus, if you're contagious, you don't wanna be going out the gym and spreading your spores around!

    I say, listen to your body.

    Great advice and tips Heather! I'm sorry you're sick, I hope you're back at em soon! Your body will bounce back into the training like a champ!

  • christieo

    i try to do the “above the neck” rule, but with this last cold when it was all in my neck and above and i couldn't even speak or swallow, I threw in the towel. That was a rough go and I just waited it out. It really depends on how I feel. Plus, if you're contagious, you don't wanna be going out the gym and spreading your spores around!

    I say, listen to your body.

    Great advice and tips Heather! I'm sorry you're sick, I hope you're back at em soon! Your body will bounce back into the training like a champ!

  • BrookeF

    i figure if i'm sick enough to miss work, i'm too sick to work out. but it was hard with my last illness – i was down for 4 days and did nothing. thankfully none of my training seemed to sufffer for having a few extra days off.

  • Christy_TheSisterhood

    Heather, I am so with you on this. My last run was on Sunday, and afterwards, my chest was feeling very tight. I haven't exercised at all this week, since I've been dealing with the flu, and it makes me so upset, that I'm basically going to have to start my 5K training over from scratch.

    I know my body isn't ready for me to start training yet, but maybe I'll be ready on Monday, too. Until then, I'm taking my vitamins, drinking water, and getting lots of rest!

    I hope you feel better soon :)

  • http://www.adios.co.uk/ sally

    I was poorly recently and read about not exercising when you are poorly as it slows your recovery, I think it is true – your body needs to get back to full working order. It is like adding stress to a body that is already trying to recover and if you think about it you don't put weight on when you are ill because your food intake is down in fact you usually lose weight when ill

  • http://www.adios.co.uk/ sally

    I was poorly recently and read about not exercising when you are poorly as it slows your recovery, I think it is true – your body needs to get back to full working order. It is like adding stress to a body that is already trying to recover and if you think about it you don't put weight on when you are ill because your food intake is down in fact you usually lose weight when ill

  • http://www.paydayadvancetree.com/ payday advances

    When my son got sick with the “swine flu” they treated him with tamiflu as well, which really helped. I noticed after a couple days he was feeling back to normal and jumping crazy around the house again.

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