Getting back into exercise post winter illness.

by | Aug 29, 2022 | Active Health Blogs

After the last few years of dodging covid, these winters cold and flus have hit us all hard. There are so many bugs going around now and really taking their toll on our physical wellbeing. It is important for us to take time out to rest and recover well from any illness. A concern for many people is when is a good time to get back into physical activity or exercise after being unwell.

 Whether you have had covid, or a winter cold or flu, you may be experiencing any of the following:

  • Muscle or body aches
  • Fatigue
  • Sore throat
  • Runny nose
  • Cough.

Most people will recover from these illnesses within a few days to less than two weeks. A cold or flu infection is usually located in the respiratory tract, impacting the lungs. This can make breathing hard, especially for those with pre-existing conditions like asthma. Exercising while unwell can also put you at risk of inflammation of the heart wall, this can be dangerous. It is important to rest and do no physical activity while you are recovering, as this will stress your immune system.

Once you no longer have symptoms and are feeling better, it is important to ease back into physical activity and exercise. This will reduce the likely hood of having prolonged symptoms.

Check in with your symptoms;

A good way to check in on whether you are ready to return to exercise is to check in with your symptoms:

  • If your symptoms are above the neck, sore throat, or runny nose, you are okay to begin gentle exercise provided your heart rate is normal and you feel okay.
  • If your symptoms are below the neck, like sore joints, fever, or aching muscles. You should rest until these symptoms are gone.

When you do begin exercising again, ease back into it. Be mindful of your breathing and heartrate when you’re starting out. If you are feeling okay, be smart, listen to your body and you will be back to normal in no time. It is also important to make sure you are getting enough sleep, eating plenty of nutritious food and allow for adequate rest between exercise sessions too.

If you need a hand getting started, chat to one of our personal trainers.

If you are experiencing any serious or prolonged symptoms, check in with your GP or Health hotline 0800 611 116.