Icelandic Fitness

Denver Fitness

You’re Sick – Should You Work Out or Not?

 

We’re smack in the middle of cold and flu season. And one of the questions my clients are asking – should I work out, even though I’m feeling under the weather?

The answer – it depends.

 

Just a couple of weeks ago, I was diagnosed with the flu, and believe me, it hit hard. I was out for a good week and certainly did not feel like doing much. It set me back a bit and I’m just now getting back into my regular workout routine.

 

So if you’re sick and wondering about working out – one of the first things to consider is – what are your symptoms? Most viruses make themselves known with a combination of things – fatigue, body aches, runny nose, sore throat, fever; maybe even nausea and vomiting. Obviously, with the more severe symptoms, you’re not going to feel like doing much. But, with the lesser symptoms, if you have the energy, then go ahead.

 

That being said, keep these things in mind: if your nose and ears are stuffed up, your balance may be off and it will obviously be harder to breathe. If you have a fever, you will be more prone to dehydration.

 

The bottom line – take it easy and rest if you’re experiencing any of these symptoms:

  • Fever over 99-100 degrees Fahrenheit
  • Elevated heart rate
  • Vomiting and diarrhea
  • Severe muscle fatigue and extreme tiredness
  • Shortness of breath or wheezing
  • Feelings of dizziness or faintness when you stand

 

If you are feeling just a bit off, it’s probably safe to proceed with your workout but it’s a good idea to lower the intensity. This is really a time to listen to what your body is saying.

 

Some trainers suggest that you do what’s called a “neck check.” Basically, are your symptoms above the neck – are you sneezing, do you have a sore throat, a runny nose? If so, then it’s probably okay to work out. Keeping in mind that you probably can’t do your regular workout. Remember – it’s going to be hard to breathe.

 

If your symptoms are below the neck – nausea, vomiting, diarrhea – it would be better to take it easy. Rest. Recuperate. Take a few days off. Get well.

 

Regular exercise can do wonders for your immune system, but, when you’re sick, working out can make you feel worse and slow down your recovery.

 

Just listen to your body and know that if you decide to rest, you can get right back to it when you’re well.

Jason Stone

Icelandic Fitness

Prioritize Your Fitness

someone busier2

 

 

5 Reasons Why You Should Think About Yourself First

 

Of course you want to work out. But, it’s hard to make time, what with work, the family, summer activities – you get the picture. It’s difficult to keep that promise to yourself to do something for yourself. Everyday.

 

There are legitimate excuses – you’re sick, a family emergency, or a huge project with a tight deadline at work. The problem is, if you look around long enough, there are plenty of excuses to keep you from ever working up a sweat. I’m here to tell you that you really need to think about yourself for a change.

 

We all want to look our best and exercise and a good diet are the keys to achieving that goal. But, exercise is important in other ways. It makes you feel better and improves your performance at work and at home. So, all those things you need to do everyday? Exercise can help you get them done.

 

Top 5 reasons to exercise:

  • Exercise increases energy. It improves your muscle strength, increases endurance and helps your lungs and heart work more efficiently. That gives you more energy.
  • Exercise reduces stress. Whether you’re just overwhelmed with a work project, or a family “crisis” (like a two year old’s public meltdown), a quick workout can help relieve stress.
  • Exercise helps you sleep better. Regular exercise can help you fall asleep faster and stay asleep longer. Just don’t do it close to bedtime.
  • Exercise can put some spice back in your sex life. Ok- increased energy, reduced stress, more sleep. Add to that, a better self-image. That equals more couple time.
  • Exercise improves your mood. Again, reduced stress, increased energy, better sleep and more sex. That would put most folks in a good mood.

 

So, WHY aren’t you exercising? Here’s what my clients tell me:

 

  • No time.
  • No energy.

 

Let’s talk about time. While it’s understandable that each day brings up unforeseen problems or situations, when you make something a priority, you find the time.

 

The energy problem. It stands to reason that sitting at a desk all day, coupled with work and family stress can drag you down. Remember, regular exercise will GIVE you energy. Just push yourself a little to get the ball rolling.

 

 

How to make exercise a priority? Even I struggle with this sometimes. But, I make it a point to fit a daily workout into my lifestyle. I have to say that I always feel better after a few minutes of cardio or weights. Or, even a hike on the weekend.

 

Here are a few things to consider:

 

  • Be realistic and start slow. You’re not going to be able to fit unrealistic goals into your lifestyle. Exercise needs to fit as seamlessly as possible into your life. If you have to adjust everything to fit in a workout, you probably will continue to make excuses why you just can’t do it. So, start out with two to three days a week. Then, add another day, another workout.
  • Put exercise on your calendar. Seriously. Block out the time. Let your family and your co-workers know. It’s harder to ignore if it’s on your calendar.
  • Be prepared. Plan ahead. If you know you’re doing cardio at lunch, be sure to have your workout clothes. If you forget, it’s an easy out, an easy excuse.
  • Get the family involved. There are going to be times, especially for busy parents, that you just can’t do your planned workout. So, be creative. Take the kids and the dog for a walk. Or, go to the park or a local school. While they play in the infield, you can jog around the track.

 

The key is to make that commitment to yourself. You will look better, feel better and, guess what, you’ll be a much better person to be around. Your family and your co-workers will thank you for that.

Jason Stone

Icelandic Fitness, Denver, CO