Staying Fit While Sick & Post-Illness
Yes, we are in the midst of Flu Season, a RSV crisis, and still the Covid pandemic. We can mask up and be up to date on our shots, but that does not guarantee completely avoiding illness of any kind during this time of the year.
2 min read
Yes, we are in the midst of Flu Season, a RSV crisis, and still the Covid pandemic. We can mask up and be up to date on our shots, but that does not guarantee completely avoiding illness of any kind during this time of the year. Some ailments can come upon you because of pollen, pollution, or vaping more than you should.
Last week I came down with a sinus infection or cold. All my rapid tests came negative and the illness swept through rather quickly with a lingering cough and more phlegm to get rid of.
Rest is very much important and I do believe staying away from being a product of capitalism for as long as you can. However, physical activity is not work. It is a lifestyle and it is a form or medicine, preventative medicine. Physical activity supports immune and there are studies showing that people who are more physical active tend to be sick less often and recover from illnesses such as colds a little quicker.
If you are afraid that getting sick will derail you, do not fret. When it comes to resistance training you do not lose all your gains at once. Your body remembers and can quickly reach you previous levels pre-illness. You know the phrase "old man strength"? It's kind of like that. A man who has been working the railroad for thirty years is going to be more fortified than twenty-two year old bodybuilder. Your cells have memory and unless you have a specific genetic issue that gets in the way of that, you will be not starting at square one post-illness.
There are ways to keep active while sick and while in recovery.
Physicians and Fitness Expert have used the Above/Below the Neck test when it comes to deciding to go to the gym and/or exercise while recovering from illness. If the majority of your symptoms are above the neck (sneezing, nose blowing, headache, coughing) you are good to go and not overdo it. If the majority of your symptoms are below the neck (excessive fluid in the lungs, body aches, chills, fever/high body heat) get your butt back in bed and drink a bunch of fluids. If you can barely get up to do the bare necessities of living you are not ready to exercise.
If you do make it out to the gym while still having mild symptoms, wear a mask, and start with lighter weights and fewer sets to ease back in. The process of maintain muscles involves inflammation. You don't want to add too much stress to the body while it is fight off pathogens. Studies do show that intense exercise for example HIIT can briefly suppress some parts of the immune system. Definitely if you're still coughing up mucus, you probably don't have the stamina to break out in a full sprint.
On a related note I want to address the immune system specifically. You may see a bunch of folks peddling all kinds of snake oils in able to "boost the immune system". Your immune system just not need boosting or gets boosted. Your immune system can be supported by a well rounded diet, physical activity, stress management, and hygiene. With that said, I will later share some things got me through the cold seasons and the pandemic.
Stay strong and mask up.
