Your immune system is lower than normal, so is it a good idea to go work out? Or not at all? In this blog post, we’ll give you some advice on working out during and/or after a sick period.

Immunity – your best friend

You’ll get sick in no time, with all those bacterias that are flying around in public spaces. So it is important to keep your resistance as high as possible. You do this by regular exercise, healthy food, and enough sleep. If you already work out just a little every day, your body will be better armed against all those viruses around you.

By working out, you make more endorphins, which work analgesic. Endorphins also induce feelings of happiness and reward after exercise, which reduces stress. This also contributes to a good resistance! Because if you produce less cortisol, which is also called the stress hormone, you’ll sleep better. And we all know that enough sleep is good for you. Next to enough sleep, it’s very important to stay hydrated. You lose a lot of fluids while working out and while you’re fighting a fever, so make sure to keep this up.

Sick anyway – what now?

So, what do you do when you get that virus anyway? There’s a difference between a mild cold and a real flu with a fever. If you snivel a little, have a sore throat or your nose is closed, it doesn’t hurt to go for a walk or run. By doing sports your blood will circulate faster, which can for example help with a blocked nose. Make sure that you don’t plan a HIIT workout, but take it a little slower. This way your body will not become overtired – which can get in the way of your recovery.

Note: it is not wise to exercise if you have a fever. Your body is already fighting the fever at that moment and by exercising, you will only exhaust yourself even more. So your body doesn’t get the chance to send all its strength towards the virus. As a result of which you become sick or ill for a longer period of time. So get some rest! However difficult it may be for some people 😉. Give yourself a full recovery.

Recover slowly – do it right

It is generally recommended to wait 1-3 days before starting any training after your fever has disappeared. If you’ve really been sick, it’s even recommended to get rest for a full week. This is to give your body enough time to regain its full strength. After this, you can quietly resume your workout routine. Start with a yoga class, a visit to one of the wellness or sauna locations, go to relax lounge or start with some quiet laps in the pool.

Have you been out for a while and you want to start up quietly? Then a light yoga session might be a good idea. At least, if you don’t suddenly end up in a hot yoga core workout 😏. We advise you to go for a Yin or meditation class or relax during Yoga Nidra sleep yoga (yes, really). After these workouts you will have a great night’s sleep, so you will recover faster.

Why you shouldn’t do CrossFit® with the flu

During a CrossFit® training, you work out at a high intensity. So you challenge your body to exhaust itself to achieve results. You will spend (part of) your energy on this. If you are ill, your body is in the process of recovery. By exhausting yourself with, for example, a WOD, there is no more room for recovery from your illness. It will, therefore, take longer before you get rid of your symptoms.

In short, make sure that you give yourself at least 3 days of recovery after the flu with a fever. The better rested you are, the better your body can resume your workout routine. Did you have a cold? Go for a breath of fresh air with a run around the block (e.g. with the OneFit Runners), but take it easy. Recovery is key!

Please note that this is not a medical article. For more information and medical advice during sickness, please contact your doctor.

Find your Fit.

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