Hey friends!
You all know that I’ve been down with something for the past month. They aren’t sure if it was bronchitis or pneumonia, but all I know is that this was the worst illness I’ve had in over 7 years. I would prefer to never do it again.
After 3 rounds of antibiotics, steroids, and inhalers, I think I am finally on the upswing! Praise the Lord!!
It has been killing me, because I signed up to do Tina’s Best Body Bootcamp this round. Although I have been doing it, I haven’t been able to give it my all. So, today I thought we could chat a bit about how to get back into working out after you have been sick, and how I’m doing BBB while recovering.
***I am not a doctor or personal trainer. Please speak with your doctor before making any changes to your exercise routine.***
1. Get clearance from your doctor before heading back to the gym. This is for your safety as well as the safety of others. You don’t need to head back in there too soon if your body isn’t ready, because this can prolong healing. Plus, no one else wants your germs and whatever illness you have!
(Source)
2. Don’t exercise with a fever, chest congestion, cough, or body aches. This is not going to help you get better, and could prolong the illness.
3. Take it slow to avoid delaying recovery. Don’t expect to PR on anything. You are probably still very weak from being sick. Take things slow and see how your body responds. You may want to go at a slower pace than usual, cut your exercise time in half, decrease weight, and reduce the number of days you work out to allow yourself to fully heal.
(recycled pic- the weight I would be using pre illness)
For me, I can’t do the weight that I usually would for BBB, so I decreased my weights. Also, I start coughing when I get too hot, so I’ve been walking instead of running or the elliptical.
4. Monitor yourself during workouts. If you start to feel weak, dizzy, light headed, or “sick” at all, STOP. Give your self a couple more days to heal, and then try again.
5. Keep yourself hydrated. Your body is still flushing out toxins, so keep it hydrated. Drink lots of water and limit drinks that are high in sugar and caffeine.
I am bad at this, so I chose drinking lots of water as one of my goals for BBB. I nailed it 5 days this past week. I still drank water the other 2 days, just not as much as I challenged myself to.
6. Sleep. Make sure you are getting plenty of sleep while you are still recovering. Your body heals itself when it is resting, so rest up!
Getting 7 hours of sleep a night was my 2nd goal for BBB. Needless to say, I got this one every night… plus some. :)
7. Slowly increase intensity and number of days you work out. As you start to feel better and get stronger, you can increase intensity, duration, and number of days at the gym.
I know it can be hard to step back and rest. You might feel like you are going to get behind in your training or halt progress. Sure you might get behind a little. However, if you hit the gym too early, you will extend your sickness and be out even longer. Plus, when you are sick your workouts aren’t nearly as effective.
Take the time to heal and do right by your body. It will thank you!
What are your tips for getting back into working out after an illness?
{ 39 comments… read them below or add one }
Great tips! I think taking it slow and not being too hard on yourself is key.
Agreed! Thanks girl!!
Very good tips. I know it’s easy to get antsy to get back into the gym after being sick – laying down and sleeping for hours on end can put a mental toll on some people, haha like ohh my gosh I just need to work out all this built up energy! I also tend to get restless legs when I don’t work out for a while, it’s annoying. You make some great points. Tweeting about it
I’m doing TIna’s bootcamp too and loving it. I’s my 2nd round. Good luck! Glad to hear you’re feeling better.
I’m so looking forward to next week’s workouts!! I feel terrible for sleeping so much b/c I’m so behind on everything. I’ve been too exhausted to work out alot though, so at least I’m not feeling guilty for not working out!
I really like this post, so many people question when to work out when you are sick. i am all about resting and getting yourself fully better before pushing your body even more
Yes!!! Thanks Alex!
Awesome tips! Enjoy bootcamp … it rocks
Thanks girl!! I’m really liking it!
so glad to hear that you are feeling better
I completely agree that sleep & taking it easy are the best way to go!
Thanks girl!!
Glad you are feeling better! I think taking it slow and listening to your body are the keys!
Totally agree!
Man, this sickness sounds horrid
I’m sorry it has taken so long to recover, it’s frustrating when no one can tell you what’s wrong, but at least it seems to be getting better now! These are awesome tips. I think a lot of us fitness fiends find it hard to rest when we feel sick, but it really is SO important. Especially with all the germs around the gym, it’s often worse to workout. We should probably just take it easy for the most part. I always try and think working out will always be there in a few months/days/years, but health is never guaranteed.
I know rest is important… why is it so dang hard?? lol!! Thanks for your insight girl!
These are such great tips, Brittany. It can definitely be a challenge to get back into exercising after an illness, but I think that eating back into it, getting plenty of rest, and not pushing yourself too hard are all keys to being successful. Glad to hear that you’re feeling better!
Thanks love!
This is why I wish we lived near each other! You would force me to take care of myself. I am SO BAD about resting (as I think I told you before). I will push myself no matter what. Yes, I can balance my workouts between long runs, short runs, strength training, easier cardio, etc.–although I’m not very good with strength training, but that’s another story for another day–however I often will push through illness regardless of what I know is probably good for me. The worst is jumping back in to soon–as happened with me TWICE over winter break. I take any sign of being on the upswing as one that I’m better and can go right back to what I was doing.
I will say, however, that if I just have a headache or something, usually working out helps.
I’m so bad about resting too! We DO need to live closer to be workout and/or rest buddies!!
I kind of like when I work out when I am sick because I know I can take it easy and then sleep right afterwards! These are great tips and so true! It’s kinda nuts but regardless of how sick I am (which I actually just get head colds really, if anything at all)… I always work out, it tends to make me feel a bit better because for however long the work out lasts, I am not focusing on being sick!
That’s true, but I was too sick to workout. If I had… I might have passed out from lack of air and coughing. lol!! If I just have a head cold, I will still usually workout in some form too!
Man, I hope you are feeling much better! Great tips, will post to FB soon!
Thanks girl!
How did you know I needed this?! I caught the flu and I have a big race this weekend… going to try to hit the gym tomorrow, but will take your tips and progress verrrry carefully. I don’t want to over-do it and make myself too sick to go this weekend!
Oh girl!! I’m so sorry you got the flu!! I hope you are 100% now!!
I don’t stop working out when I have an illness. LOL.
You are stronger than me!!
Definitely some good tips!! I agree, take it slow and listen to your body… no reason to get sick again!
So true!
Rest and LISTENING to your body are HUGE and sometimes the hardest for us (or at least me) to follow.
They are hard for me too girl!
Love these tips! After I have been sick, I’m always craving a good workout! These tips are great for reminding me not to overdo it the first time back after an illness!
AH… me too!! It is hard for me to not over do it. I usually do…
Good tips… I have to really focus on the rest/sleep and hydration.
Yes!! The hydration is a hard one for me!
When I’m sick, I go easier. I can’t do much cardio so I lift (no kettlebells for me) and do tons of yoga. I also drink water even more. If I have a fever, I don’t workout at all.
This is a great plan!
Sweetie, you always have such great tips on whatever topic your focusing on! Glad your finally feeling better after all this time.
Yey, I’m so glad to hear you’re finally feeling a bit better! It always stinks getting sick and not being able to be as active as you normally are. Sleep is something that I should definitely work on myself!
Oh girl… I wish I could give you some of my hours of sleep! lol