We know the feeling…you want to stick to your workout routine, you’ve been on track with eating well and getting enough rest – and then bam, you’re sick. While this can be disappointing, how do you know if you can still get some exercise and hop on your treadmill if you’re fighting off some yuck?
Many people refer to this as “sweating it out,” which is common when someone isn’t feeling their best but still wants to exercise. Sure, there are some instances when movement won’t exacerbate your current health situation. However, there are other times when it would be more beneficial for you to rest than to hop on your treadmill and log some miles.
Movement vs. Exercise
There is a difference between moving your body and doing a hardcore workout on the treadmill. In some instances, doing something low impact with the body can be beneficial. Walking isn’t super stressful on the body or immune system, and it provides exponential benefits if you have something like a simple cold. Just moving your body at a lower intensity can be effective and might help you feel better!
However, there is a flip side: doing a hardcore workout. More intense activities (like a long run or intense interval training) don’t just play a role in the strength of your cardiovascular system; they also have been noted to play a role in the way your immune system functions. Directly after a hard workout, some research has indicated that the immune system could be depressed for a bit. This, plus a lack of time for proper recovery, can open the door to making you feel worse and possibly inviting more infections to show up).
If you’re trying to train while sick, think of your exercise as more of overall body movement than an intense session. Not only can you still maintain some form of a workout (even though it’s not as hardcore as it might typically be), but you can also aid in physically recovering from your illness. There are a few things to keep in mind if you want to hop on your treadmill with the sniffles!
Treadmill Tips During Sickness
For one, keep your workout short and sweet. No need to be on the machine for an hour or two. Just keeping it around half an hour will still allow for adequate movement, as well as a chance to reap other benefits of exercise.
Secondly, remember to incorporate rest days into your routine. You might need more rest than you think! Take a day off between movement sessions to help you recover from your illness.
Lastly, keep the intensity low! This can be difficult, especially if you feel you are getting a second wind during your sickness. Ensure that you are fully healed before jumping back into your more intense workout sessions.
Bottom Line
While doing an intense workout while you’re sick might not be the best route to take, just know that you can still boost your immune system with lighter movement. Even the recommended 30 minutes of activity a day can be a significant benefit to your immune system.
At the same time, it’s okay to let your body heal, so take as much rest and recovery time as you need, then you can work back into your scheduled training program when you’re ready. Don’t risk jumping back too soon or going too hard, just to compromise your immune system.
