Exercising When Ill

This week I got a call from Melanie saying she was ill and wasn't sure whether she should be training or not. There are so many colds and stomach bugs going around at the moment that it is a question a lot of people have been asking me this week.

There are quite a few guidelines but common sense is the key. When the body is trying to fight off a virus it needs rest, and therefore exercise can be detrimental to a quick and healthy recovery. I have outlined some basic advice, and the rules that I follow, but if in doubt, always ask your GP first.

If you have a temperature, vomiting or diarrhea then take as much rest as possible. Exercise should be postponed until all symptoms clear. Then when returning to exercise take it easy for the first few sessions, leaving abdominal work till the following week.

If suffering with a light cold, exercise is fine but keep it to lower intensity work such as a jog or cycle. Stay out of the swimming pool and gyms as you are very likely to pass your germs on and possibly pick up a few new ones. With heavier colds, take more rest and just try to manage a 10 minute walk every day. This will help to get the blood flowing and clear the sinuses without making you more run down, and the fresh air will give you a boost.

If you are suffering with aches, try not to spend all day in bed but get up and have a walk around and stretch. Again, the idea is to alleviate some of the symptoms without compromising the immune system.

Finally, try to prioritise – if you have a busy job and don't like to take days off, then head home for a sleep after work rather than racing off to the gym or out with friends.

Melanie's Diary Week Eight:

I could not believe it when this week I had to call Ed to say I would not be training. My body had given in to the winter germs that have been spreading there way around the office and I was suffering with a heavy head cold. I wanted to train but knew I would have no energy and would not get the best out of the sessions. However, taking Ed's advice, I did not just sit doing nothing I still had two energetic dogs that needed walking daily and a pile of work in the office that was not going to do itself. The daily walks helped to clear my sinuses without making me feel tired and rundown and when leaving the office I made sure I had plenty of rest. I am now feeling fine and looking forward to getting back in the gym - although I know it could take a while to get back up to full strength.