When you’re committed to your health and fitness journey, it can be challenging to know how to navigate exercise and well-being when catching the seasonal cold. Read on to know what to do when you find yourself under the weather.
Listen to Your Body:
The first and foremost rule when feeling unwell is to listen to your body. Pay attention to the signals it’s sending you. If you’re experiencing symptoms like fatigue, body aches, or fever, it’s crucial to give your body the rest it needs. Your body needs rest and nourishment to fight off the virus, not another workout as your body is using all its resources to fight off your cold.
Modify Your Workout:
If your symptoms are mild and you’re up for it, consider modifying your workout for something more low-key. Opt for a lower intensity exercise, such as walking or gentle yoga at home. If you feel exhausted or have a sore throat/chest, headache… just rest.
Hydration is Key:
Staying hydrated is crucial when you’re sick. Whether you have a cold or a more severe illness, proper hydration supports your body’s healing process. Water, herbal teas, and clear broths, and high water content fruit are excellent choices. You can also flavour your water or drink carbonated fluids to improve drinkability as plain water can be less than desirable when sick. Ideally have mineral rich water with electrolytes so you don’t further dehydrate.
Rest and Recover:
One of the most underrated aspects of a healthy lifestyle is sufficient rest. When you’re sick, your body needs extra time to recover. Ensure you’re getting enough sleep, and don’t hesitate to take a few days off from your regular workout routine. I promise you will not lose all your gains. I know it’s hard to lose momentum, but learning how to pick back up after a little break is an important skill to practice.
Feed the Cold:
You may find your appetite and cravings change at this time. If you have a lighter appetite, still try to eat at somewhat regular meal times to provide your body with nourishment and energy to fight off the virus, but it’s okay to eat less than usual as your activity will likely be less. Each meal is an opportunity to give your body something that it needs. You may find you have less desire for meat and more desire for fruit for example; if you are in tune with your body, listen to it and provide it with the nutrients it seeks and don’t force feed.
When Should I return to the gym?
After you have had your cold, you may be wondering when you should return. Return when your symptoms have subsided and you feel you have more energy again. Trying to “sweat” a cold away will only hinder your ability to recover. Take it slow your first day back and go at 50% effort and monitor how you feel after. Each workout thereafter, ramp up as you feel better. Your cardio will feel rough the first few back, but it will quickly improve!
Stay Connected:
Lastly, don’t hesitate to reach out to our team. We’re here to support you in your health and fitness journey, and we understand that life happens. If you have questions or need assistance in modifying your workout routine during illness, we’re just a message or a call away :).
Remember, health is a holistic journey that involves both fitness and well-being. Taking care of yourself during times of illness is an essential part of the process. We appreciate your dedication to your health and fitness goals and look forward to welcoming you back to the gym when you’re feeling your best.