Navigating the Storm: A Guide to Training Amidst Cold, Flu, RSV, and COVID-19
I trust this message finds you in good health and high spirits… However, in the case that it does not appear on your screen while you’re healthy, I wish you lots of rest and hydration to get you back up and at ‘em in working order ASAP.
As we plunge into 2024, I wanted to address a crucial aspect of our wellness journey - one that is too often overlooked, or honestly just ignored completely — navigating the storm of illness; specifically colds, flu, and RSV (Respiratory Syncytial Virus).
How do we determine when it's okay to power through a workout and when it's wiser to stay home and recover?
I struggled with this as an athlete for years. And now I struggle with it as the Coach of Athletes.
Karma, man. Woof.
So.. Let's explore.
Understanding the Symptoms
Picture this: you wake up with a scratchy throat, a stuffy nose, and perhaps a bit of fatigue. The age-old dilemma surfaces – should you lace up those running shoes, grab your kettlebells, and hit the gym, or is it time to trade in your workout gear for a cozy blanket and a hot cup of tea?
The Common Culprits: Cold, Flu, and RSV
Firstly, let's differentiate between these common respiratory adversaries.
Cold: Typically begins with a sore throat, followed by sneezing, a runny nose, and a mild cough. Symptoms are usually mild and don't escalate to severe levels.
Flu: This tends to hit harder, with symptoms including high fever, body aches, chills, and extreme fatigue. The flu can knock you off your feet for a few days.
RSV: Commonly affecting children and the elderly, this virus can also impact adults, leading to symptoms similar to a cold, including coughing and congestion. However, RSV can progress to more severe respiratory symptoms.
COVID-19: Symptoms vary widely but can include fever, cough, shortness of breath, fatigue, body aches, loss of taste or smell, sore throat, and more. Given the potential severity and contagious nature, it's crucial to exercise caution.
The Workout Dilemma
Now, let's delve into the age-old question: should you work out when you're feeling under the weather?
First off - if you’re even questioning it, please go and see your doctor for medical clearance and advice. This blog is not meant to diagnose or treat any illness.
When It's Okay to Train:
Mild Symptoms: If your symptoms are mild—perhaps just a slight sniffle or a minor sore throat—light to moderate exercise might actually boost your immune system. Think Zone 2 walking, nothing too intense.
Above the Neck Rule: If your symptoms are above the neck (like a runny nose or sore throat), you're likely safe to engage in a workout, but consider scaling back the intensity.
When It's Time to Rest:
Fever and Fatigue: If you have a fever or significant fatigue, your body needs rest, not the stress of a workout.
Body Aches: Intense body aches are a clear sign that your body is fighting off an infection. Pushing through might exacerbate the situation.
Below the Neck Symptoms: If your symptoms are below the neck (chest congestion, deep cough, upset stomach, diarrhea), it's best to skip the workout and focus on recovery.
Listening to Your Body
Ultimately, the key is listening to your body (and your doctor). You are the most important piece of your medical team. Your body will often give you clear signals about whether it's ready for physical exertion or in need of rest and recovery.
When in Doubt, Rest
While I’m clearly all about the mental tenacity and consistency, there are times when pushing through isn't the answer. And could make not only you, but others around you, ill as well. Rest is a crucial component of overall wellness, and allowing your body to heal is as important as hitting that personal best in your workout.
Remember, every wellness journey is unique. If you're unsure or your symptoms persist, consulting with a healthcare professional is always a good idea. Let's prioritize our health, embrace the storms when they come, and emerge stronger on the other side.
Wishing you a healthy and mindful 2024!