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To Exercise Or Rest When Sick? This Infographic Will Tell You

To Exercise Or Rest When Sick? This Infographic Will Tell You

If you’re a fitness junkie, you no doubt have heard this question several times: is it better to exercise or rest when sick?

The good news is, while many people believe that it is a bad idea to work out when sick, you can and you might be surprised at all the potential benefits to your body.

The bad news is, you can’t use being sick as an excuse to take a day off from exercise.

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Chances are you are going to get sick at one point this year, and this information will help you to determine whether exercise or rest when sick is the best medicine for gaining back your strength.

Your body is under constant attack each day from fungi, viruses, and bacteria, all determined to knock you off your feet and get you sick. Your body has several defense mechanisms in place like acid barriers in the stomach, mucous lining in the nasal passages, and white blood cells that kill off any intruders, but you probably didn’t know that certain exercises can also aid in the defense against sicknesses.

How the Right Exercise Can Help

Moderate exercise such as jogging, walking, yoga, cycling, and swimming, for 30-60 minutes stimulates innate immunity and strengthens adaptive immunity.

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Working out too long, however, can actually increase your risk of getting and staying sick.

During your first day of being sick, if the symptoms are minor like sore throat or cough, low intensity exercising is best.

During day two of your illness, as long as you are not vomiting or have a high fever, then light exercises for up to 45 minutes are ideal.

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As long as the illness doesn’t worsen, continue moderate exercise (keeping your heart rate under 150 beats per minute) until conditions improve.

As long as you are not suffering a severe illness that has knocked you off your feet, a low intensity workout during the first days of your illness will have the biggest impact.

Check out this infographic from Dr. John Berardi, Ph.D of Precision Nutrition for more details:

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exercise or rest when sick
    Exercise When Sick – Infographic | Precision Nutrition

    Featured photo credit: John Berardi, Ph.D – Precision Nutrition via precisionnutrition.com

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    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

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    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

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