Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who are getting over being a little bit ill. What things do you need to keep in mind while you are working out to make sure 1) you can keep working out and 2) your body continues to get better from the illness?
1) Keep Exercising
Exercise Tip Number One If You Are Getting Over An Illness: Keep exercising. Often times, if you are feeling under the weather, you may think, “I just need to rest and wait for this to pass.” But actually, when you are able to move your body once you feel up for it, you may actually get over your illness faster. Exercise will promote blood flow throughout your body and keep your muscles working well, which can help you feel better overall.
Action Step: Even if you are feeling ill, make it a point to get some form of exercise in. Go for a walk. Do a light weight lifting workout. Do a little bit of yoga. Make sure you keep moving to help promote your body’s health.
Related: Sleeping poorly? Take these tips into consideration with your workouts.
2) Use The Rule of 50%
Exercise Tip Number Two If You Are Getting Over An Illness: Use the rule of 50%. Think about what you did the last time you worked out and start by cutting that in half. Do half of the volume. Use half of the weight. Go running for half of the distance or half of the time. Whatever your previous workout was, do 50% of that as your starting place. This should help to make sure you are not overdoing it while you workout while still making sure you get to keep working out.
Action Step: What was the last workout you did? Did you lift weights? Go for a run? Participate in a yoga class? While you are getting back from your illness, you can do your previous workouts, but start but cutting them in half and build from there!
Related: Achy joints and muscles? Here are three exercise tips.
3) Continue With Your Resistance Training
Exercise Tip Number Three If You Are Getting Over An Illness: Continue with your resistance training. Being sick may make you want to be pretty lazy and lie around a whole bunch. However, this down regulates the function of your muscle system. By continuing your weight training, your body will be better-able to stay connected to your muscles so you may not feel as much of the ashiness that normally accompanies being sick.
Action Step: Looking for a way to continue your resistance training regardless of where you are? Give our free 5-Minute Mobility Check a download and learn how to do basic exercises that are specific for your body which may help improve your muscles’ function.