an amplitude of investigate Links regular exercise with better immune functionincluding a scientific review published in 2019 that says exercise has a anti-inflammatory effect and can improve defense activity. But what if you are in the midst of an illness?
If exercising when you are well offers so many benefits to your immune response and reduces inflammation, it would make sense that at least a little burst of activity when you’re sick could offer a boost, right?
Not so fast. Unfortunately, it doesn’t tend to work that way, according to Vivek Cherian, MD, a Chicago-based internal medicine physician.
“In most cases of illness, it is best not to strain your body with exercise,” he says Runner world. “That’s because giving yourself adequate rest time can shorten your Recovery window.” Exercising too soon could prolong your illness and keep you on the sidelines longer than you otherwise would be.
There are a few exceptions to this guidance, so here’s a look at what to look out for if you have a cold, fever, or COVID-19 positive, but still feel restless to lace up and get moving.
If you have a cold…
After symptoms subside, it is best to wait 2-3 days before exercising again.
Although colds are caused by viruses like the flu and COVID-19symptoms tend to be much milder, according to the national institutes of health. That includes a sore throat, congestion, and a runny nose. If these feel minor, almost like allergiesthen you’re probably safe go runningbut even then, you want to mark the intensity a long time ago, suggests coach Mike Matthews, CPT, author of The Little Black Book of Fitness Motivation.
“Sometimes you may not even have a cold, it may just be a bad night’s sleep. sleepand all you have is an itchy throat and you’re a little tired,” he tells Runner world. “The trick is to keep an eye out for how you feel as the workout progresses. Start with an easy amount of exercise, such as go for a walk, and take note if you start to feel worse. I made the mistake of ignoring that and paid for it later with more severe symptoms.”
The hardest part, she adds, is that it’s best to wait two or even three days after your cold symptoms are gone before returning to your regular run. If you’re in a run streak or just hate the idea of ”losing” a day, Matthews suggests that you keep your training sessions easier and shorter, similar to downloading in a strength training routine.
“For many of us, the challenge is having the discipline to rest longer what we think we need,” he says. “But taking your foot off the gas is the best way to do it.”
If you have the flu…
After symptoms go away, it’s best to wait 7 to 10 days before exercising again.
A little stuffy and mild. fatigue When it comes to a cold, they make the decision to run harder, but when it comes to the flu, there’s usually less second-guessing, says Cherian. That illness often gives you a fever, chills, shortness of breath, and exhaustion.
“Absolutely refrain from exercising when you have these symptoms,” he says. In fact, running with a fever is never smart, as it can raise your core temperature. Cherian adds that it is better to wait seven to ten days before get back into a workout routine. Although the time frame will be different for everyone, he says that trying to recover faster could cause a relapse and leave you right where you started.
That said, some symptoms may not resolve even after 10 days, and in that case the decision on whether to run it will usually be done based on what those symptoms are.
“If you have a runny nose but feel fine, it’s okay to get back to exercising,” says Cherian. “If you still have something difficulty breathing or congestion, I would recommend waiting. Bottom line, if you’re not sure, check with your primary care doctor before resuming your exercise routine.”
If you have COVID-19…
After symptoms subside, it is best to wait at least 10 days before exercising again.
As we have all heard umpteen times, COVID-19 can affect people at dramatically different levels, some with no symptoms and others going to the hospital. There are many reasons to stop exercising while you have the virus, not only because of the discomfort with the symptoms, but also because of the potential post-recovery damage, but you also want to be cautious while returning to exercise post-illness. (Research shows he should be at higher risk of injury.)
Even when you seem to be on the other side, that doesn’t always mean you’re safe to level up. intensityAccording to Matt Fitzgerald, author of Run like a pro (even if you’re slow).
“I was infected early in the pandemic and although I seemed to recover, I later developed long covid-19 and I haven’t been able to run for a year,” he says. Runner world. “I’ll never know for sure return to training too quickly it contributed to my current condition, but as a coach, I now take a very conservative approach with my athletes.”
That includes adhering to published guidelines for those who develop symptoms and/or test positive. Even in the mildest cases, that means 10 days off, followed by a full clinical evaluation and a gradual return to training with close monitoring.
“Take a long view on this one, because the old rules don’t apply with Covid,” he says. “Don’t take this virus lightly, recovery is different for this than other viruses.”
How to return to exercise after an illness
Whether you’re dealing with a cold, the flu, or COVID-19, or maybe even two of them simultaneously, because that’s possible, Cherian says, you obviously want take it easy as you return to your healthy state.
that could mean for walk more than you run, or even do something low-impact cross training activityI like it yoga or swimming. Another important consideration is staying alert, even when you feel fine.
“Your symptoms could come back and the first signs could be increased heart rate or just feeling tired,” says Cherian. “Right now, it’s a good idea. incorporate more rest into your routine even if you’re healthy, considering we’re at the height of sick season.”
No matter what your disease is, heart rate it’s a smart metric to keep in mind as you return to activity, according to Robert Greenfield, MD, co-founder of California Heart Associates. He says runner world that your heart rate should return to normal within a few minutes of your cool downBut if it’s still elevated for 10 to 15 minutes, that’s a concern and you should consider getting it checked out. That means you’d need to know what’s “normal” for you, which may change as you get fitter from your Cardiovascular system it’s more efficient, he says. Either way, if you feel your pulse racing when you’re running and especially if you feel dizzy, those are signs to shorten your run.
Other signs that you should probably slow down to walk are severe fatigue, joint pain, feeling like you can’t catch your breath, nausea and chills. If his symptoms are severe, like chest pain, shortness of breath or he feels like his heart is skipping a beat, Greenfield says his next stop should be the emergency room.
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