Skip Hard Workouts When You're Feeling Ill: Pushing Through Won't Make That Cold Better!

We’ve all been there: waking up with a scratchy throat, stuffy nose, or a general feeling of ?being run over by a bus, even in the summer months.? One minute you are fine and then, BAM!? You are down and out!? But, being the Superman or Superwoman we want to be, we still contemplate whether to hit the gym or not! ?After all, pushing through the discomfort has been glorified as a badge of honor in fitness culture. Work it off! Sweat it out!? ?But when it comes to working out while sick, the reality is that sometimes the best move is to take a step back and let your body recover.

?Have you heard of the "Neck Rule"?? ?This is a commonly cited guideline that suggests if your symptoms are above the neck—think a runny nose or sore throat—you might be safe to engage in light exercise. However, if you’re experiencing symptoms below the neck, such as chest congestion, body aches, or fever, it’s wise to skip the workout. ?While this rule provides a general baseline, it’s not foolproof. Even mild symptoms can escalate, and exerting yourself could potentially prolong your illness or even worsen it. ?And, let’s face it!? If you can’t get your workout wear on without feeling more miserable, or you can’t do simple tasks around the house without feeling fatigued, how are you going to make it through a workout?? Listen to your body and take a look at why pushing through won’t help you in the long run!

?Why Pushing Through Won't Help!

1. ?Immune System Suppression:

Intense exercise is known to temporarily suppress the immune system, making it harder for your body to fight off infections. When you're already under the weather, this suppression could delay your recovery. Instead of speeding up the process, pushing through might actually extend the duration of your cold or flu.

2. ?Increased Stress on the Body:

Working out places stress on your body. When you’re healthy, your body can manage and even benefit from this stress. But when you're sick, your body is already working hard to combat the illness. Adding the stress of a workout can overload your system, leading to increased fatigue and a longer recovery time.

3. ?Risk of Spreading Germs:

Exercising in public spaces like gyms or studios when you're sick puts others at risk. Even if you feel well enough to work out, you're still contagious during a cold, especially in the first few days. Sharing equipment, sweating, and coughing in close quarters can easily spread germs to others, which isn’t just inconsiderate—it’s preventable.

4. ?Reduced Workout Quality:

When you’re not feeling your best, your workout performance is likely to suffer. You may not have the energy, strength, or focus needed to complete your routine effectively. This can lead to frustration, reduced gains, and even injury. Instead of pushing through a subpar workout, it's better to rest and return to the gym when you're at full strength and feeling your best! The risk of injury will only set you back further.

The Battle of Self-Guilt in Skipping a Workout Is Real!

The old me had that guild just like many of you may have!? We might worry that skipping a day or even several days will derail our progress, or we may feel like we’re letting ourselves down by not sticking to our routine. This guilt can be especially strong for those who have worked hard to establish a consistent exercise habit.

However, it’s important to remember that rest is an essential part of any fitness plan. Just as you schedule your workouts, you should also prioritize rest and recovery—especially when you're ill. Skipping a workout when you’re not feeling well isn’t a sign of weakness or failure; it’s a smart, self-care decision that respects your body’s needs.?

Dump the Guilt and Do This Instead:

1. ?Listen to Your Body:

Your body knows when it needs rest. If you're feeling ill, tired, or just off, it’s important to honor that. Rest is a crucial component of fitness that is often overlooked. Taking a day or two off won’t derail your progress but could prevent a minor illness from turning into something more serious.

2. ?Opt for Gentle Movement:

If you're feeling up to it and your symptoms are mild, consider light activities like walking, stretching, or gentle yoga. These can keep you moving without placing too much strain on your body. Remember, the goal during illness is maintenance, not progress.

3. ?Prioritize Recovery: Focus on what your body needs to heal—plenty of fluids, nutritious foods, and adequate sleep. Consider incorporating practices like meditation or deep breathing exercises to reduce stress and support your immune system.

4. ?Ease Back In:

Once you’re feeling better, ease back into your routine rather than jumping straight into intense workouts. Start with lighter sessions and gradually build up the intensity as your energy returns.

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In the world of fitness, it’s easy to fall into the trap of thinking that more is always better. However, when it comes to working out while sick, more can sometimes do more harm than good. Remember, your health is the priority. By listening to your body and allowing yourself time to recover, you’ll ultimately come back stronger and more resilient, ready to take on your fitness goals without the setback of prolonged illness. And most importantly, don’t let self-guilt sabotage your self-care. Resting when you’re sick is a powerful act of kindness to yourself, ensuring that you’ll be able to return to your workouts with full strength and renewed energy.

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Until next time my friends...be well!