I have had some sort of cold or fly bug for the last month. Seriously. A month. It’s crazy.
So, I’ve been asking myself the question – should I exercise when I’m sick? How sick is too sick? How can you tell the difference between too sick to exercise and just being a bit lazy?
I’ve always lived by the old Above the Neck/Below the Neck rule, though I have no idea where I first heard it. An old body building magazine at the college gym most likely. Here’s the gist:
If the symptoms are above the neck – and minor (things like headache, runny nose, sinus congestion, ticklish throat, teary eyes) I exercise EASILY – low moderation – and in the fresh air if possible.
If the symptoms are below the neck – (fever, sore throat, stomach ache, nausea, body aches, chest congestion, coughing, etc.) I take the day off.
The rule has pretty much worked as a guideline for me. It’s let me know when to take it easy, when to lay off completely, and how intensely to ramp up the training after a bout of the flu. But this time, my symptoms were all over the map. I’d feel awful one day (exhausted, body aches, fever, sore throat, etc.) and fine the next. Once I’d ease back into some light training (yoga, aikido, a walk), I’d be struck down again. And the cycle would repeat. Can you tell it’s been a tough month?
So, I decided to develop a couple more checks.
Listen to your body
I mean really listen. If you really are exhausted (it feels different from lazy) that’s your body telling you to rest. So REST. Remember, time to rest and recover is just as important to your physical health as your actual work out. Respect your body’s needs and give it time and space to heal. (This seems to be one of the top three lessons I am here to learn this lifetime, so if you have a tip to share, please enlighten me in the comments section below).
Take it slow
If you still aren’t sure how you’re feeling, or if you just really need to move (this is what happens to me), give yourself 5-10 minutes of LIGHT activity. Stretch. Walk. Drop into a couple of yoga poses and see how they feel. If you feel better 5 minutes in than you did when you started, keep moving. Check in again at 10 minutes. If you’re worn out after 5 minutes, pat yourself on the back for listening to your body and go rest.
Eat and hydrate
I tend to stop eating, drinking, and taking vitamins when I’m sick. All of which only serve to make me weaker. Be sure you’re taking in some sort of nourishment regularly. You may not think you need it, but your body is working to fight off this bug. Give it some help.
Check in with your doctor.
The only thing I hate more than going to the doctor and hearing bad news, is going to the doctor and hearing how this thing just needs to “run its course.” But if you’re feeling bad and things aren’t improving, a doctor visit might be a good idea. I haven’t gone, yet. Mostly because I’m pretty sure this is the regional bug that’s going around and that I’ve simply tried to come back too quickly too many times. (I think fighting back tears of exhaustion while doing downward dog is a pretty clear sign you’re pushing things a little bit far).
The bottom line when it comes to answering the question should I exercise when I’m sick is be kind to yourself. Take care of yourself. And come back slowly. Drop the intensity a bit and give yourself some space to recuperate. You’ll be stronger in the end.
