So picture the scenario: you are getting committed to a routine, creating good habits, and starting to see some progress. You’re working out regularly, have a plan of action, and you’re achieving some of your goals. Then it hits you…sickness. Ugh. It’s the absolute worst and it can really screw up all the progress you’ve made. But how do you know if you should keep working out or rest? Here' are 5 guidelines I like to follow when sickness or injury happens!
1. Listen to your body.
Remember, the most important thing to do is to listen to your body. It doesn’t really matter what I say here, if your body is telling you to rest, that’s probably what you need to do.
2. Let your symptoms guide you.
I once heard someone tell me, if your symptoms are above the neck, work out. If they are below the neck, rest. I usually use this as a general rule while also listening to my body. Stomach issues should always err on the side of rest. No one wants to get stuck on a run with the, well, runs. On the other side of that, if you are experiencing a head cold and have a ton of sinus congestion, you will often find that getting your heart rate up will increase vasodilation and improve your congestion pretty miraculously. Pay attention to chest congestion though as that may get exacerbated by working out.
3. Modify your existing workouts accordingly
So you might not feel like doing your regular high intensity session or your 8 mile run but you want to do something. Try on a lighter version of your workouts. Cut the workout time or intensity in half. If you normally do an hour, just do 30 minutes. If you normally bike 20 miles, just do 10.
4. Stick to your good eating and other wellness habits if working out isn’t happening
This happens a lot with injuries. Don’t give up entirely if you just can’t get your workouts in. Continue to make the healthy choices in your diet, continue to prioritize your mental health by journaling, taking a bath, or meditating. Continue to get in plenty of water even though it will often feel like you aren’t thirsty.
5. It’s not the end of the world if you slack on your routine for a little while.
This is the hardest part for people to wrap their heads around…it’s going to be okay if you don’t workout for a week, overload on sugar and processed foods, and sleep a little extra. The world will continue to turn and you will get back on your routine in no time.