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Be “Under the Weather” Wise

I often hear people lament on how they were doing great with their workouts until they got sick, and all the hard work went right out the door. Like any other life situation, it pays to have a plan. You may take all the precautions and still fall ill. You don’t know when it will happen, but when it does, you can have some strategies in place to get through it as best as possible. As we move into flu season here are things to keep in mind.

Alameda Post - hands holding a thermometer and tissues

What you eat while you’re unable to exercise will amount to most of your caloric impact, so try to choose nutrient-dense foods that are not calorie-dense to stay strong until you can return to a more vigorous routine.

Not always, but most of the time when not feeling well, people naturally have less of an appetite and will tend to consume less than their metabolic requirement, so there is no need to over-calculate. This is especially true at the onset of feeling ill, which is also when you are most contagious. So instead of worrying too much about calories, rest and focus on getting well. And try not to overeat out of boredom or self-pity, which is easy to do.



Your body needs good nutrition and hydration to heal, so power-packed, fluid-rich fruits and veggies are a priority. As you would when healthy, try to eat balanced meals and smart snacks. Additionally, maintain or increase healthy fluid intake and prioritize adequate sleep. You know your normal intake and sleep patterns, so base any adjustments on that.

Alameda Post - a tissue box, some tea, and a glass of water

Once you are feeling less unwell, assess whether increased movement might make you feel better. If unsure, always check with your doctor. But really, exercise may help. Remember that even on some healthy days you felt like you didn’t have the energy to work out, but you got yourself going and did it anyway. That endorphin-releasing workout was a challenge, but ironically you felt more energetic and accomplished when done.

However, if you have a fever, chest congestion, or a stomach bug, it is better to hold off and continue to rest. For tummy woes, you’ll want to give your body a break from solid foods and even many liquids. I shared helpful tips in a previous article, Tummy Troubles.

When the worst is behind you, start gently and move toward recovery. Exercise and consistent movement will help with digestion, boost your immune system, aid your ability to handle stress, and enable better sleep.

Alameda Post - an empty gym. Be sure not to workout publicly while sick and contagious
Remember to avoid public gym workouts while sick.

Most people who are fairly active burn 250-400 calories doing daily activities—Non-Exercise Activity Thermogenesis or NEAT. Women who add a typical workout will burn around 300-400 calories; men will burn a little more than that.

Bottom line: Nourish, hydrate, and rest to allow your body to heal. Then gradually increase your movement to get back to your normal workouts. The longer you delay, the harder it will be to start again and the longer the road to where you left off. The upside is that once you start, you’ll begin to feel better—and muscle memory means you have a head start toward your success. You’ve got this!

Contributing writer Denise Lum is a Health and Fitness Coach raising her family in Alameda. Contact her via [email protected] or FitnessByDsign.com. Her writing is collected at AlamedaPost.com/Denise-Lum.

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