Exercising Again After A Winter/Cold Flu
It’s that time of year: the dreaded cold and flu season. Don’t let coming down with a bug derail you from your plans to move more and eat better. Get up off that couch and push yourself to stay on track. There’s an added benefit to staying active: it will boost your immunity. Just be sure to wipe down the equipment, wash your hands and use the hand sanitizer, and keep a respectful distance from your fellow health club members.
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DAY 1 of feeling sick |
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SYMPTOMS |
EXERCISE |
SYMPTOMS |
EXERCISE |
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Sore throat |
Only low intensity |
Muscle/joint pain |
None |
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Coughing |
Headache |
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Runny nose |
Fever |
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Congested nose |
Malaise |
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Diarrhea |
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Vomiting |
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DAY 2 of feeling sick |
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SYMPTOMS |
EXERCISE |
SYMPTOMS |
EXERCISE |
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No fever |
Only low intensity |
Body temp >100˚ |
None |
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No malaise |
30-45 minutes |
Increased coughing |
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No worsening of |
Pulse<150 bpm |
Diarrhea |
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“above the neck” |
Vomiting |
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symptoms |
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DAY 3 of feeling sick |
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SYMPTOMS |
EXERCISE |
SYMPTOMS |
EXERCISE |
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No fever |
Moderate |
Fever and |
Consult a doctor |
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No malaise |
exercise by |
symptoms still |
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No worsening of |
yourself indoors |
present |
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Initial symptoms |
45-60 minutes |
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Pulse < 150 bpm |
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DAY 4 of feeling sick |
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SYMPTOMS |
EXERCISE |
SYMPTOMS |
EXERCISE |
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Fever and other |
Wait 24 hours |
No symptoms relief, |
Consult a doctor |
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symptoms improved |
then return |
New symptoms appear |
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to exercise |
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