Returning to exercise after…illness

Illness. It’s the body’s way of telling us to slow down and take it easy. Other times, it’s an unlucky hand that stops us in our tracks with little warning or chance of reprieve. Whatever you’ve been dealt, it can be hard to judge when to return to your old routine.

I’ve often read that yoga and Pilates are a good way to ease back into exercise and both can go a long way towards restoring strength and vitality.

So, in the second instalment of my special three-part Trainer Tip series, I sought out the advice of Amanda Brookes, co-owner of Fabulous Pilates and Yoga at Newstead.  For close to a decade, Amanda has been teaching mat and reformer Pilates and I was keen to hear her approach on returning to exercise after illness.

Ask That Fit Girl > How long should you wait before returning to exercise after being unwell?

When we’re unwell we need to listen to our body, be kind to it and give it what it needs – rest, good nutrition, sometimes supplements or perhaps a visit to the GP for medication. Some of us are good at “listening”, some of us are not and will be itching to get back to our workouts. Unfortunately, there’s no hard and fast rule. Time off is really important to give your body the chance to bounce back, but the amount of time it takes is very individual.

The type of illness you have and the severity of your symptoms will of course dictate when you can return to exercise. Your symptoms will obviously keep you out of the studio/gym for as long as they last. No-one feels like a workout with a pounding headache or a raging sore throat.

Ask That Fit Girl > Returning to exercise after a serious and protracted illness would need GP advice. But what about everyday ailments – headaches, upset stomachs – what should we be mindful of?

I read this in a sports journal a few years ago and liked the concept of ‘above the neck’ and ‘below the neck’. Above the neck symptoms are things like a runny or stuffy nose, watery eyes or a mild sore throat. The more serious are the ‘below the neck’ ones, things like a cough, a congested or tight chest, an upset tummy, muscle aches, and fever. Again, not a hard and fast rule, but a great guideline.

If your symptoms are ‘above the neck’, not contagious and you feel OK, it’s fine to do a light workout – keep the activity light to moderate, and brief. Pilates, mat and reformer, and gentle Vinyasa or restorative yoga would be perfect in this case. Research shows the symptoms of the average cold normally last around a week, but workout too vigorously and you risk prolonging your illness.

If your symptoms are ‘below the neck’, give your workout a miss even if you think you can do it. Exercising with these symptoms, particularly a fever, will prolong your illness and can make it worse. When you’re running a fever the energy needed by your immune system to fight off infections will be compromised if you exercise. And this means you’ll invite lingering symptoms to worsen.

Ask That Fit Girl > Could you go back to the same fitness routine you had in place before falling ill?

I’d say for minor illnesses, before you return to a studio/gym/group fitness class, make sure you haven’t had a fever for at least 48 hours, there are no aches and pains and you have a few good night’s sleep under your belt. So once the nasty symptoms have gone the advice is the same – start with light to moderate, brief workouts.

Reduce your cardio and resistance training to about three quarters of your usual output. Allow your first training session to be the test of your body’s strength after the toll of your illness. Monitor how you feel and make sure you stay well hydrated (particularly if you have had a stomach bug). Avoid getting wet and cold and look out for telltale signs that you are overdoing it, such as a workout feeling harder than it should, shortness of breath, weakness or dizziness.

It’s important to ease back into your regular routine, otherwise you’re likely to end up back in bed. Be forgiving of yourself – your fitness and strength will return in good time.

Ask That Fit Girl > What advice do you have to keep a positive mindset, particularly if you’ve had a challenging illness? 

Having to stop exercising due to illness or injury can be tough, and boring. A fortnight can seem like forever, especially if you love your workouts, the studio and the people there. Or if you’re training for a specific event with a looming deadline it’s important not to panic and rush back. If you miss a couple of days training, it’s not a disaster.

Consider this – the quality of your training is as important as the quantity. Training when you’re not 100% well is not going to give you the quality your workout deserves and can set you back. Don’t try to make up for lost time. Before you know it, you’ll be on top of your workout again!

If you’ve had a longer, prolonged illness trust that you will get better and your body needs time. Keep a positive mindset by setting small goals and celebrating those achievements.

To keep on top of your return, make sure you:

Stay well hydrated Dehydration dries up the mucous membranes, allowing infections to take hold.

Eat and drink after training Within half an hour of training, eat a carb-based meal or snack with a little protein to help maximise the replenishment of fuel stores.

Take probiotics A new Australian study published in the British Journal of Sports Medicine found that taking probiotics during winter training more than halved the number of days endurance athletes suffered cold symptoms.

Balance your training with adequate rest and recovery.

Wash your hands after your workout.

Don’t linger in damp clothing after exercise As you cool down after a work-out, the cold, damp clothes will lower your body temperature further, making you more susceptible to catching a cold.

A certified instructor with more than 10 years in the fitness industry, Amanda has worked with many individuals witnessing body transformations, mindset changes, health issues eradicated and self worth embraced. To Amanda, being ‘fit’ is not about how we look, but how we feel, physically and mentally. Most importantly it’s about being healthy and able to live the life you want to live.

Follow Amanda and the Fabulous Pilates and Yoga crew on Facebook and Instagram. If you like what you’ve read, be sure to check out their website for their latest blog posts, class schedule and upcoming events.

And just for you: they’ve got a special “6 Classes for $60” deal and keep in mind the Reformer Pilates Workshop on a Saturday at 9:45am is free. Cheers, Amanda!

*Remember to always seek the advice of your GP before starting exercise if you have concerns.