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Yes, You Can Workout When You're Sick... In Fact, You Probably Should

Just make sure you're doing it safely - by Drew Harrisberg
  • 26 Oct 2018
Yes, You Can Workout When You're Sick... In Fact, You Probably Should
Instagram/drews.daily.dose

Working out when you’re sick is a tricky topic. There’s a fine line between having a positive impact on your health and causing further harm. Knowing where that boundary is depends on multiple factors such as personal experience, intuition, and an understanding of the nature of your sickness.

The first thing you need to identify is, what kind of sickness are you dealing with?
If it’s in your head (i.e an Upper Respiratory Tract Infection (URTI), a cold, runny/blocked nose, sore throat, headache, sinus congestion) then you should be fine doing some light exercise. In fact, it's likely a low intensity walk will do wonders for your health. It will help to lower cortisol levels, improve your insulin sensitivity, and ultimately mitigate the harmful effects of sitting/lying down all day. Another option is to do short sets of low reps, just enough to stimulate muscle tissue without elevating your HR too high. Even a few sets of barbell curls and shoulder press at home with a barbell, dumbbell, or AUSfit Torsion Bar is a great option as long as you keep your heart rate and RPE (rate of perceived exertion) nice and low.

drews.daily.dose View Profile
1,745 likes - View Post on Instagram
It would have been easy to make this post about taking the fight to diabetes but the truth is, I love my life with diabetes. Sure, I have to inject insulin, test my sugar levels, etc...but I genuinely don't hate diabetes. I'm happier and healthier today than I was before my diagnosis. I know it sounds crazy but it's true. Go read my article '10 Things I Love About Diabetes' if you want more insight 🤓📝 Link in bio 🔗 - My insulin sensitivity and blood sugar control has been👌🏼. I've managed to reduce my total insulin requirements by nearly 80% since being diagnosed with type 1 diabetes nearly 7 years ago. I've really found the sweet spot of late. I put it down to a combination of low-carb eating, intermittent fasting, and daily exercise. I don't plan on stopping. Ever. 🥊Tonight's workout: 10x 3-minute rounds🥊 - #diabetes #type1diabetes #type2diabetes #happy #healthy #fit #exercise #muaythai #kickboxing #inspiration #motivation #mindfulness

On the other hand, if your sickness is below the neck (i.e. in your chest/lungs like a Lower Respiratory Tract Infection, in your GI tract like gastro/diarrhoea/vomiting, or if you’re experiencing fevers, aches and pains) you’re much better off resting completely.

Sometimes being sick is actually a valuable time to rest and recover your musculoskeletal system. It can actually do the body immense good to take a rest from time to time especially if you’re training and breaking down your body day after day from intense workouts. But if you really feel like you need to get moving, instead of focusing on the physical effects of exercise like building muscle and burning fat, you need to shift your mindset and focus on the therapeutic medicinal effects of exercise. It makes it easier to get up and moving if you think of it like getting your daily dose of medicine.

drews.daily.dose View Profile
4,379 likes - View Post on Instagram
Went to war with a set of stairs today. Good thing I brought a weapon along with me, and no I'm not talking about @art_green aka the man-mountain aka the big friendly giant. I'm talking about the 20kg chunk of iron in his hand. Plus he's not as big as he looks. He's just massively out-angling me in this photo. Typical Beta move 🙄 This was a brutal partner workout. 11 sets seemed like a good idea at the time. It turns out it was. I'm still riding the high! 💪🏼😅

If you’re suffering from a chronic disease like diabetes, cancer, heart disease, autoimmune conditions etc, exercise is your best friend. The therapeutic benefits have been documented in the literature over and over again. From walking through nature, to moderate exercise like resistance training, and even HIIT has been shown to be effective at managing, controlling, and reversing symptoms of chronic disease. Of course, talk to your doctor and Accredited Exercise Physiologist before commencing an exercise program.

drews.daily.dose View Profile
1,698 likes - View Post on Instagram
No #dadbod on this guy! Absolutely love smashing a backyard workout with my Dad. It helps having a double dose of motivation from my #FitbitVersa and one of the best workout partners I could ask for. Sorry I can't be there with you this Father's Day. When I get back from America we'll catch up for a backyard session and a round of golf. We'll see who can get the lowest score and the highest steps #HappyFathersDay @fitbitanz 🏃🏻‍♂️⛳️🏋🏻‍♂️ - #fathersday #homeworkout #workoutpartner #fitness #health

Remember, exercise is an acute stressor. When you’re sick your body is already under a huge amount of stress and your immune system is working hard to fight the foreign invaders to get you well again. Adding too much high intensity exercise is like throwing petrol on the fire.

There’s a big difference between exercise and physical activity. Simply spending time in nature and moving your body has been proven to have an array of health beneftis. Get outside, walk through a park or across a beach, breathe in some fresh air and soak up some precious vitamin-d-producing sunlight. Whatever you do, stay out of the gym and show consideration towards your fellow gym-goers by not spreading your contagious germs around the place.

drews.daily.dose View Profile
1,417 likes - View Post on Instagram
I'm a huge fan of full body workouts. I do them at least once a week. Here's why... 👉🏻Nothing gets the cardiovascular system revving like a high intensity circuit 👉🏻It improves insulin sensitivity across all of your muscles and stabilizes blood sugar levels 👉🏻It depletes plenty of muscle glycogen which means you can tolerate dietary carbohydrates better 👉🏻It elevates fat burning for hours after the circuit is over. - This circuit was performed one exercise after the other with no rest between exercises. After completing a full round of the circuit, I took a minute or 2 rest, then repeated for 4 total rounds. Round 1 - 60s per exercise Round 2 - 45s per exercise Round 3 - 30s per exercise Round 4 - 15 sec per exercise Average HR was 134 bpm. Resting HR 40bpm @fitbitanz #findyourfit 💪🏼😅

And of course, do not overlook to importance of nutrition. You should be flooding your body with nutrient-dense, real, whole food. Eat the rainbow. Focus on consuming an array of colours of vegetables and some fruit. Consider using a probiotic supplement (especially if you’re taking a course of antibiotics which I’d suggest you should try avoid at all costs unless you really need it). Fish oil and a multivitamin may be beneficial too. Keep hydrated. Drink lots of water and herbal teas (Fresh turmeric and ginger tea is great for immunity).

All in all, exercise (along with healthy natural food) will improve insulin sensitivity which will improve your glucose tolerance, releases feel-good hormones called endorphins, helps you sleep better which will aid in faster recovery, boosts your immune system to help fight invaders, and gives you an overall feeling of health and wellness. When you’re sick, exercise can be your best friend or your worst enemy but it depends on the type of sickness you’re dealing with and the type of exercise you choose to do.

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Drew Harrisberg
Drew Harrisberg
Drew Harrisberg is an exercise physiologist, Fitbit ambassador, and diabetes educator with a balanced approach towards exercise, nutrition, and mindfulness. Since Drew's diagnosis of type 1 diabetes at the age of 23, he has been dedicated to the goal of personal health and happiness for himself, and his clients.

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