I hate to admit this, but it’s time to take a break…
This week, I realized that I had come down with a garden-variety cold. Nothing too major but just enough to make me stop in my tracks and be forced to take it a little easier.
See, I struggle with allergies, mostly seasonal. Certain pollen affects me in ways I would have never have guessed. Recently, I have had an increase in pollen allergy related issues. For example, when I eat certain fresh fruits and veggies raw or sometimes when slightly cooked, it causes some digestive issues and nausea.
So, about a week ago, I started working on a few different posts that I really want to share with you, but I have struggled each day to even just finish my daily tasks and responsibilities that are outside of the blog. I realized that I have also been complaining of fatigue for over a week now. After struggling to get more than 5 hours of solid sleep for a couple of nights in a row now, I realize that this is more than just allergies.
I am a fighter when it comes to being sick. I hate even admitting to myself that I might possibly be sick. I don’t take to the couch well and also know that I have a major responsibility these days of raising Baby Shugs. In my mind, I can’t get sick… like ever… until “ever” suddenly comes to an end and then reality hits. Once I realize that I can’t fight it off.. I have to listen to Mark tell me to then listen to my body and then assess the situation.
Here’s some scientific and expert advice on when to take a break from exercise and why.
∗ Is it time for me to take a break and relax?
Listen to your body. If you feel absolutely miserable, weak or just plain ole sick: then take a break. Your body is trying to tell you that it needs to rest and recover.
∗ So when can you resume workouts?
Per Mayo Clinic: “Mild – Moderate activity is usually OK when you have a garden-variety cold without a fever.”
→ If your symptoms are above the neck: nasal congestion, runny nose, headache, minor sore throat, etc… then you can resume when you feel good enough to get back at it. You should not resume workouts if you have a fever. Also, if the above the neck symptoms are severe, than air on side of caution and sit the next workout(s) out. If you suspect that this is more like a sinusitis… then be cautious because that could turn into something worse like pneumonia if you push yourself too hard.
→ If the symptoms are below the neck: nausea/vomiting, all over muscle aches, fatigue, chest congestion, chills, diarrhea or even fever or a bad cough… then you should wait til those symptoms have cleared and/or when your doctor says it’s ok.
Once you have rested a day or 2 or 3 (take all the time you need)… then reassess how you feel. Do you feel like you are on the upswing? Have you regained your strength and motivation? If yes, then go back and do less intensity than your normal workout. It is also suggested to cut your duration a little shorter than usual just to be safe. Mild – moderate activity may help alleviate some symptoms. So depending on your current symptoms, start back at about 50%. Then after 5-10 minutes: if your symptoms are better, then work up to no more than 75-80% intensity. See how you feel the next day before increasing your intensity and duration.
If you have current health issues that may hinder your workout performance even further then the common cold, I suggest checking with your primary physician first. It’s always best to have the professional give you the green light before resuming normal activity.
Are you the exerciser who hates missing a workout or are you the one looking for any excuse to get out of it?
Understand if you are actually having problems/symptoms that need to be taken care of… OR are you actually feeling ok but trying to find the excuse to back out. Typically if you are feeling up for a workout, you will find that the once you get started (like I said 5-10 minutes into your routine) you will feel better. If you symptoms are getting worse than take that as a tall tell sign to quit your workout.
So the next time you feel under the weather… ASK YOURSELF:
Is it time for me to take a break and relax? OR am I making an excuse to not workout?
This is an old recipe that I want to reshare, because if you’re sick and love chocolate than this is the best recipe to make! Healthy chocolate avocado pudding.
- 4 avocados
- 1 cup coconut water or filtered water
- 4 TB coconut oil or butter
- ½ cup raw agave nectar
- 1 cup unsweetened or sweetened cocoa
- 1 tsp. vanilla extract
- 1 tsp. cinnamon (optional)
- Sliced berries for topping
- Begin by slicing the avocados lengthwise and removing pits. Then scoop out flesh from skins. Combine all ingredients in a blender, loading the liquids first, and blend on high for 30-45 seconds. Scrape out pudding and refrigerate.
- Top with some sliced berries if you'd like. This recipe keeps for up to 3-4 days in the refrigerator and is best served chilled. It can also be frozen into bars.