Working Out While Sick: Good or Bad?

Engaging in regular exercise is an excellent way to keep your body healthy.

In fact, working out has been shown to decrease the risk of chronic diseases like diabetes and heart disease, help keep weight in check and boost the immune system.

While there is no doubt that exercise plays an important role in health, many people wonder if working out while sick will help or hinder their recovery.

However, the answer isn’t black and white.

This article explains why sometimes it’s ok to work out when you are sick, while other times it’s best to stay home and rest.

Is It Ok to Work Out When You’re Sick?

A speedy recovery is always the goal when you are sick, but it can be hard to know when it’s ok to power through with your normal gym routine and when it’s best to take a few days off.

Exercise is a healthy habit, and it’s normal to want to continue working out, even when you’re feeling under the weather.

This can be perfectly fine in certain situations but also detrimental if you are experiencing certain symptoms.

Many experts use the “above the neck” rule when advising patients on whether to continue working out while sick.

According to this theory, if you are only experiencing symptoms that are above your neck, such as a stuffy nose, sneezing or an earache, you’re probably ok to engage in exercise.

On the other hand, if you are experiencing symptoms below your neck, like nausea, body aches, fever, diarrhea, productive cough or chest congestion, you may want to skip your workout until you feel better.

A productive cough is one in which you’re coughing up phlegm.

When It’s Safe to Exercise

Working out with the following symptoms is most likely safe, but always check with your doctor if you are unsure.

Mild Cold

A mild cold is a viral infection of the nose and throat.

Though symptoms vary from person to person, most people who have a cold experience a stuffy nose, headache, sneezing and mild cough.

If you have a mild cold, there’s no need to skip the gym if you have the energy to work out.

Although, if you feel that you lack the energy to get through your normal routine, consider reducing the intensity of your workout or shortening its duration.

While it’s generally ok to exercise with a mild cold, keep in mind that you might spread germs to others and cause them to become ill.

Practicing proper hygiene is a great way to prevent spreading your cold to others. Wash your hands frequently and cover your mouth when you sneeze or cough.

Earache

An earache is a sharp, dull or burning pain that can be located in one or both ears.

Though ear pain in children is commonly caused by infection, earache in adults is more commonly caused by pain occurring in another area, such as the throat. This pain, which is known as “referred pain,” then transfers to the ear.

Ear pain can be caused by sinus infections, sore throat, tooth infection or changes in pressure.

Working out with an earache is considered safe, as long as your sense of balance is not affected and an infection has been ruled out.

Certain types of ear infections can throw you off balance and cause fevers and other symptoms that make working out unsafe. Make sure you don’t have one of these ear infections before beginning exercise.

However, most earaches can just be uncomfortable and cause a feeling of fullness or pressure in the head.

Though exercise is likely safe when you have an earache, try to avoid exercises that put pressure on the sinus region.

Stuffy Nose

Having a stuffy nose can be frustrating and uncomfortable.

If it’s associated with a fever or other symptoms like a productive cough or chest congestion, you should consider taking some time off from working out.

However, it’s ok to work out if you are only experiencing some nasal congestion.

In fact, getting some exercise may help open up your nasal passages, helping you breathe better.

Ultimately, listening to your body to determine if you feel well enough to exercise with a stuffy nose is the best bet.

Modifying your workout to accommodate your energy level is another option.

Going for a brisk walk or bike ride are great ways to stay active even when you aren't feeling up to your usual routine.

Always practice proper hygiene at the gym, especially when you have a runny nose. Wipe down equipment after you’ve used it to avoid spreading germs.

Mild Sore Throat

A sore throat is usually caused by a viral infection like the common cold or flu.

In certain situations, like when your sore throat is associated with a fever, productive cough or difficulty swallowing, you should put exercise on hold until a doctor tells you it’s ok.

However, if you are experiencing a mild sore throat caused by something like a common cold or allergies, working out is likely safe.

If you are experiencing other symptoms that are often associated with a common cold, such as fatigue and congestion, consider reducing the intensity of your normal exercise routine.

Reducing the duration of your workout is another way to modify activity when you feel well enough to workout but don’t have your usual stamina.

Staying hydrated with cool water is a great way to soothe a sore throat during exercise so you can add activity into your day.

When Exercise Is Not Recommended

While exercising is generally harmless when you have a mild cold or earache, working out when you are experiencing any of the following symptoms is not recommended.

Fever

When you have a fever, your body temperature rises above its normal range, which hovers around 98.6°F (37°C). A fever can be caused by many things, but it’s most commonly triggered by a bacterial or viral infection.

Fevers can cause unpleasant symptoms like weakness, dehydration, muscle aches and loss of appetite.

Working out while you’re feverish increases the risk of dehydration and can make a fever worse.

Additionally, having a fever decreases muscle strength and endurance and impairs precision and coordination, increasing the risk of injury.

For these reasons, it’s best to skip the gym when you have a fever.

Productive or Frequent Cough

An occasional cough is a normal response to irritants or fluids in the body’s airways, and it helps keep the body healthy.

However, more frequent episodes of coughing can be a symptom of a respiratory infection like a cold, flu or even pneumonia.

While a cough associated with a tickle in the throat isn't a reason to skip the gym, a more persistent cough can be a sign you need to rest.

Although a dry, sporadic cough may not impair your ability to perform certain exercises, a frequent, productive cough is reason to skip a workout.

A persistent cough can make it difficult to take a deep breath, particularly when your heart rate rises during exercise. This makes you more likely to become short of breath and fatigued.

A productive cough that brings up phlegm or sputum may be a sign of infection or another medical condition that requires rest and should be treated by a doctor.

Furthermore, coughing is one of the main ways illnesses like the flu are spread. By going to the gym when you have a cough, you’re putting fellow gym-goers at risk of being exposed to your germs.

Stomach Bug

Illnesses that affect the digestive system, such as the stomach flu, can cause serious symptoms that make working out off-limits.

Nausea, vomiting, diarrhea, fever, stomach cramping and decreased appetite are all common symptoms associated with stomach bugs.

Diarrhea and vomiting put you at risk of dehydration, which physical activity worsen.

Feeling weak is common when you have a stomach ailment, increasing the chance of injury during a workout.

What’s more, many stomach illnesses like the stomach flu are highly contagious and can be easily spread to others.

If you are feeling restless during a stomach illness, light stretching or yoga at home are the safest options.

Flu Symptoms

Influenza is a contagious illness that impacts the respiratory system.

The flu causes symptoms like fever, chills, sore throat, body aches, fatigue, headache, cough and congestion.

The flu can be mild or severe, depending on the level of infection, and may even cause death in serious cases.

Although not every person who gets the flu will experience a fever, those who do are at an increased risk of dehydration, making working out a bad idea.

Though the majority of people recover from the flu in less than two weeks, choosing to engage in intense workouts while sick may prolong the flu and delay your recovery.

This is because engaging in higher-intensity activity like running or a spin class temporarily suppresses the body’s immune response.

Plus, the flu is a highly contagious virus that is spread primarily through tiny droplets people with the flu release into the air when they talk, cough or sneeze.

If you are diagnosed with the flu, it’s best to take it easy and avoid exercise while you’re experiencing symptoms.

When Is It Ok to Return to Your Routine?

Many people are anxious to get back to the gym after recovering from an illness — and for good reason.

Regular exercise can reduce your risk of becoming sick in the first place by boosting your immune system.

However, it’s important to let your body completely recover from an illness before returning to your exercise routine, and you shouldn't stress even if you are unable to work out for an extended period of time.

While some people worry that a few days off from the gym will set them back and cause a loss of muscle and strength, that’s not the case.

Many studies show that for most people, muscle loss begins after approximately three weeks without training, while strength starts to decline around the 10-day mark.

As symptoms subside, gradually begin introducing more physical activity into your day, being careful not to overdo it.

On your first day back to the gym, begin with a low-intensity, shorter workout and be sure to hydrate with water while exercising.

Remember, your body may be feeling weak, especially if you are recovering from a stomach illness or the flu, and it’s important to pay attention to how you are feeling.

If you are questioning whether you can safely work out while recovering from being sick, ask your doctor for advice.

Additionally, even though you may be feeling better, keep in mind that you might still be able to spread your illness to others. Adults are able to infect others with the flu up to seven days after first experiencing flu symptoms.

Although getting back to the gym after an illness is beneficial for your overall health, it is important to listen to your body and doctor when deciding whether you are well enough for more intense activity.

The Bottom Line

When experiencing symptoms like diarrhea, vomiting, weakness, fever or a productive cough, it’s best to rest your body and take some time off from the gym to recover.

However, if you caught a mild cold or are experiencing some nasal congestion, there’s no need to throw in the towel on your workout.

If you are feeling well enough to work out but lack your usual energy, reducing the intensity or length of your workout is a great way to stay active.

That said, to stay healthy and safe when you’re sick, it is always best to listen to your body and follow your doctor’s advice.

reprinted from healthline.com

How to Deal When Post-Workout Muscle Soreness Is Actually Really Painful

These five tips might help ease your misery.
By Alexa Tucker




The great paradox of exercise is that muscles get stronger by breaking down first—the rebuilding process after a workout is where the real magic happens. Sometimes, that can leave your muscles feeling a little sore and achy, which is totally normal (albeit, uncomfortable). But there's normal sore, and then there's too sore.

I'm talking about that wincing-in-pain, what-have-I-done, I-can't-move kind of soreness that lasts for days. A few weeks ago, I became very familiar with this feeling after taking a seemingly innocent barre class that I hadn't been to in years. My calves definitely worked harder than usual because I spent so much time on my toes, but overall, I felt pretty good during the workout.

Fast-forward about 48 hours: I stepped out of bed and audibly gasped from how excruciatingly tight and pained my lower legs were—I couldn't bear my bodyweight standing on them. Yes, I'd been sore the day before too, but this was on another level. As someone who works out regularly, I was shocked at how brutal it felt.


The technical term for post-exercise soreness is DOMS, or delayed-onset muscle soreness.

DOMS usually peaks 48 to 72 hours after a workout, as your body really goes to work on the process to repair muscle fibers that were torn during exercise. There are varying degrees of pain depending on how much damage has been done (and other factors like genetics and how hydrated you are), but regularly experiencing an extreme level of soreness isn't something you should make a habit of.

"There's some research showing that the muscles can actually atrophy [or break down too much] when they get that sore—it's almost like the muscle was overworked, and it can't repair itself adequately," exercise physiologist Joel Seedman, Ph.D., owner of Advanced Human Performance in Atlanta, Georgia, tells SELF. So no, just because you're more sore doesn't mean you’re getting better results. Plus, since you need more time off to recover, it can throw a wrench in your workout plan and make you miss out on additional days of training.

Extreme soreness can happen occasionally, usually after you've done something your muscles aren't used to.

"Every now and then, you might get carried away, you might go to a new class, or you might have a [substitute instructor]," exercise physiologist and ACE-certified personal trainer and spokesperson Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast, tells SELF. When you’re suddenly using muscles in new ways or engaging smaller muscles that your typical workouts rarely touch, you stress the muscles way more than they’re accustomed to or prepared for. Basically, extreme soreness can happen anytime you do something your muscles aren't familiar with—even if that's just going extra hard in a competitive bootcamp class.

Workouts that include a lot of eccentric exercises are also more likely to leave you hobbling the next day. Strength exercises have two phases: the concentric (the lifting part) and the eccentric (the lowering part). The eccentric phase is where you're actually creating tears in the muscle fibers, and it's also where your muscles are working at their strongest. "You get this really high level of force production in the muscles, so you have a false sense of how much exercise you can keep doing because you haven't fatigued that much," says Seedman. (Unfortunately, this can make it tricky to tell when you're overdoing it.) Making an educated guess about my barre class, I think the many, many sets of slowly lowering my heels to the ground after being on relevé (on my toes) might've been to blame for my major soreness, because the focus was on the eccentric part of the movement—and it’s not something I do regularly during my workouts.

The best remedy for soreness is time—but there are a few things you can try that might help ease the pain a bit.

Unfortunately, if you're already in the throes of monumental soreness, the only sure-fire remedy is time (generally, DOMS lasts about two to three days after the soreness peaks, says McCall). But there are a few things you can do to hopefully help ease the pain while you wait, and in some cases, maybe even speed the process along.

1. Get in some light movement.

Yes, this sucks. "But if you're really sore and you decide you're not going to get off the couch, that's the worst thing you can do," says McCall. This is because activity increases circulation, improving blood flow throughout the body.

“It’s thought that increased blood flow and nutrients to the muscles does, in fact, speed up the repair process, which in turn should reduce DOMS,” says Seedman. While more research needs to be done, we do know that blood carries nutrients and oxygen to muscle tissue, he explains—in particular, amino acids, which are the “building blocks” of muscle repair. The idea is that the faster these nutrients get to their destination (via blood flow), the faster they can get to work, and the faster you’ll feel better.

Now, this doesn't mean you should go back to your regularly scheduled workout programming—we're talking gentle activity, like going for a walk or hopping on a recumbent bike at the gym. If you can manage it, Seedman also recommends some very light strength training. "Blood flow is huge, and that's why strength training is so productive—it's one of the best ways to get blood flow [directly] into those muscles," says Seedman.

But seriously, light means super light, since you don't want to do more damage to the muscle fibers. Seedman suggests using just 25 to 50 percent of the weight you'd normally use, or stick to bodyweight exercises.

2. Hydrate, hydrate, hydrate.

Step two: Drink water. “A brief body of research shows a correlation between dehydration and increased muscle soreness and DOMS,” explains Seedman. While more research needs to be done, “researchers and practitioners have postulated that if dehydration increases soreness, then increased levels of hydration can minimize it,” he adds.

The main theory here is that water helps flush out waste products, he explains. When muscles break down, they release waste products and toxins that need to be filtered out of the body (like hydrogen ions and an enzyme called creatine kinase), explains Seedman. These waste products (among others) are associated with increased soreness, Seedman says.

While your kidneys and liver are ultimately responsible for filtering out toxins (after all, it’s our organs, not anything we eat or drink, that detox our bodies) staying hydrated may help move along this process—and staying hydrated is always a good idea anyway.

3. Do some light stretching.

Again, the keyword is light. Stretching can be a great way to release tightness and increase your range of motion when you're sore—which can make you feel better, even though it’s not actually healing the tears in your muscles or making them repair any faster. But more isn't always more. "You have to be careful," says Seedman. "Doing some light stretching can be good, but trying to overstretch the muscle when it feels extremely tight can actually cause the muscle to come back even tighter because the body is trying to resist it," he says.

So how do you know how far is too far? "Stretch until it feels pretty tight, let up after 5 to 10 seconds, and then repeat that, without ever getting to the point where it feels unbearable," says Seedman. If it's too painful to even think about stretching, skip it—it's really just about getting some temporary relief if you can.

4. Make sure you're getting enough protein.

Protein is a critical nutrient for building and maintaining muscle, so it plays a huge role in helping your muscles recover from a tough workout.

While you should be eating enough protein all the time to prevent recurring or long-lasting soreness from your workouts, says Seedman, it can still be helpful to double check that you're eating enough protein after the damage is done. "You can almost make the argument that that's going to be as vital as light exercise [to recover]," he says.

This doesn't mean excessively high amounts of protein, necessarily. While needs vary, people who work out should aim for about 1.4 to 2 grams of protein per kilogram of bodyweight. For an active person who's 150 pounds, that's about 95 to 136 grams per day, split up between all your meals.

5. Try heat or ice to ease the pain.

The debate between heat therapy and cold therapy is ongoing, but when it comes down to it, it's really just about what feels good to you—for the most part, the effects are temporary. But when you’re super sore, any fleeting relief (as long as it’s safe) is worth it.

Ice can help reduce the swelling that sometimes comes along with extreme soreness, says Seedman. Bringing the swelling down can help reduce some pain-causing tension. Elevating your legs (if that’s where you’re sore) can also help with this.

However, heat can also minimize tension and pain signals, says Seedman. So if relaxing in a warm bath makes you feel better, do that. McCall also notes that this may help with circulation.
Overall, time will heal all soreness—as long as it's not something more serious.

While you're recovering, it's also important to watch for signs of something more serious. A syndrome called rhabdomyolysis occurs when over-worked muscle fibers die and release the protein myoglobin into the bloodstream, which can lead to kidney damage and even failure. This is a medical emergency, and along with extreme muscle pain, weakness, and swelling, the main sign is often cola-colored urine. If you notice these signs, get to a doctor ASAP.

If you experience sharp pain during your workout, or if the soreness doesn’t start improving after a couple of days, that can be a sign that you're actually injured and need to see a healthcare professional.

As for me, my barre-induced DOMS went away about three days after my soreness peaked. I spent that time taking my dog for walks (as painful as it was), switching between heat and ice treatment, and waiting for sweet, sweet relief. Eventually—mercifully—that relief did come.

reprinted from self.com

How to Eat Healthy

It's easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.

Eight Healthy Eating Goals

Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks. You can track your progress through PALA+.

Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."

Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Choose a variety of lean protein foods: Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.

Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added."

Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

Eat some seafood: Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

Cut back on solid fats: Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

Use the MyPlate Icon to make sure your meal is balanced and nutritious.

Try This!

Emphasis on Fruits & Veggies

• Mix vegetables into your go-to dishes. Try spinach with pasta or peppers in tacos.
• Use fresh, frozen, and canned fruits and vegetables. They all offer the same great nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).
• Pack your child's lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.

Healthy Snacks

• For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
• Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.
• Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100% juice to your water for a little flavor.
• Swap out your cookie jar for a basket filled with fresh fruit.

Ways to Reduce Fat, Salt, and Sugar

• Choose baked or grilled food instead of fried when you're eating out and implement this at home, too.
• Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.
• Serve fruits as everyday desserts-like baked apples and pears or a fruit salad.
• Read labels on packaged ingredients to find foods lower in sodium.
• Skip adding salt when cooking; instead use herbs and spices to add flavor.

Controlling Portion Size

• Use smaller plates to control portion sizes.
• Don't clean your plate or bowl if you're full, instead save leftovers for tomorrow's lunch.
• Portion sizes depend on the age, gender, and activity level of the individual.

Healthy Eating in School

• Bring healthy snacks into your child's classroom for birthday parties and celebrations, instead of providing sugary treats.
• Pack healthy lunches for your children including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.
• Schools across the nation are making their lunch rooms healthier places. Learn more with the Chefs Move to Schools initiative-where chefs work with local schools to add flavorful, healthy meals to menus.

Tips for Balancing Calories to Manage Weight

Following the eight healthy eating goals above can help your body get the nutrients it needs. Here are some other tips to keep in mind if you also are trying to manage your weight.

• Balance calories: Find out how many calories you need for a day as a first step in managing your weight. Go to ChooseMyPlate.gov to find your calorie level. To help plan, analyze, and track your diet and physical activity, use the SuperTracker.
• Enjoy your food, but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you've had enough.
• Watch your portion sizes: Check to see what the recommended portion sizes of foods you eat looks like in the bowls, plates, and glasses you use at home. When dining out avoid "supersizing" your meal or buying "combo" meal deals that often include large-size menu items. Choose small-size items instead or ask for a take home bag and wrap up half of your meal to take home before you even start to eat.
• Be physically active: Being physically active can help you manage your weight. Youth (6-17 years old) need to be active for at least 60 minutes a day (or 12,000 steps). Adults (18 and older) need to be active for at least 30 minutes (or 8,500 steps) a day. Learn more about being active.
  
  reprinted from hhs.gov - The Presiden't Council on Sports, Fitness & Nutrition
  https://www.hhs.gov/fitness/eat-healthy/how-to-eat-healthy/index.html