When You’re Sick As a Dog: Dealing With Days When You Feel Ill

Written by Dietitians at Diabetes Control for Life

There will be days when you’re just not feeling great. Should you hold off on your walking or strength training program until you’re feeling better? It depends. Sometimes, it may not be a good idea to exercise when you’re sick, but often it’s OK. The most important thing is to listen to your body. And here’s good advice you shouldn’t ignore. When you don’t feel good, call your doctor. It may be nothing to worry about, but it’s best to be sure.

When you’re feeling under the weather, this Active Living article will help you decide whether you should go ahead with your physical activity program (it just might make you feel better), or take a break until you’re feeling up to it.

• It gives you tips on keeping others from getting sick.
• It suggests how to get back to your activity plan once you’re feeling better.

Heads Up

OK, you’re not feeling great. But you really hate to miss out on your day’s physical activity. Besides, your exercise buddy is counting on you. Should you go ahead or go back to bed?

Researchers at Ball State University in the United States found that exercising with a cold doesn’t make you feel any worse or prolong your cold. They asked study participants, all with colds, to report their symptoms. The researchers also collected and counted used facial tissues (strange, but true). They found that the people who exercised with a cold felt no worse than those who waited to exercise until their colds were gone.

So do a head check. If you feel crummy above the neck — sniffles, sneezing, sore throat — you can probably go ahead with your exercise. Your cold may even feel a little better after some physical activity because the exercise might relieve your nasal congestion and sniffling. But it’s probably a good idea to cut back on the intensity of your activity.

Now do a below-the-neck check. If you have a fever, achy muscles, hacking cough or lung congestion, chills, diarrhea, or vomiting, or if you’ve strained or sprained a muscle or two, you need to lay off until you’re better. When you have these conditions, pain means no gain.

Neglect to Infect

If you do decide to go ahead with your physical activity, be kind to others: Don’t spread your bugs. Use these infection-control tips:

• Wash your hands often to prevent spreading germs to other people, places, and things.
• Cover your coughs and sneezes so you don’t spread germs to some innocent bystander, then wash your hands again.
• If you’re using exercise equipment, wipe it down afterwards. (You might even consider wiping beforehand in case the person using it before you didn’t.)
• Don’t share water bottles, towels, or any other personal items.

Getting Back in the Saddle

Once you’re feeling better and your doctor has given you the all-clear signal, give yourself some time to get back up to speed. Cut your activity time down, or reduce your intensity by half for two days for every day you took off. It’s important to gradually work your way back to your regular routine. Pushing too hard, too soon, can cause a relapse of your illness or injury.

Above-Below-the-Neck-Check

Here’s a checklist to help you decide whether to exercise when you’re feeling crummy.

Above the neck:

• Sniffles?
• Sneezing?
• Sore throat?

Below the neck:

• Achy muscles?
• Hacking cough?
• Lung congestion?
• Fever?
• Chills?
• Diarrhea?
• Vomiting?
• Strained or sprained a muscle?

If your symptoms are above the neck, you’re probably OK to go. If they’re below the neck, take a break. In any case, check with your doctor.

Summary

• When you don’t feel so hot, check in with your doctor or diabetes health care team.
• Do a head check and below-the-neck check to help you decide whether you’re up to physical activity.
  • If you have above-the-neck symptoms — sniffles, sneezing, sore throat — some activity is OK.
  • If you have below-the-neck symptoms — achy muscles, hacking cough, fevers, chills, diarrhea, or vomiting — lay off until you feel better.
• Take steps to prevent spreading infection to other unsuspecting souls.
• If you’ve taken some time off, start back on your program gradually. Cut back on the time or intensity of your activity for two days for every day you took off.