illness

Top Tips for Recovery After Missing the Gym From Sickness

Going through a rough sickness period can always wear you out and have you feeling rather lethargic. As a result, your time in the gym is cut short. On your way back to full fitness, your thoughts may start to turn back to going to the gym but it can be a struggle to start off again. Exercising at the gym may help with recovering your strength after going through an illness but it’s important to listen to your body when considering when to go back and the intensity of your workouts. There are also ways you can help your recovery period on your way back.

The Type Of Illness You Have Will Determine Your Return Date

Depending on the type of illness you have, it will play a key role in how long it takes you to get back to the gym. You’ll have to consider others as well as yourself in this instance as having a contagious illness will affect others in the gym too. Stay clear from the gym until the risk of passing on the germs has passed. Viral infections can also affect your performance in the gym as it can weaken your muscles. There are several medicines and probiotic tablets you can take to help speed up your recovery, but generally, unless you have a minor cold exercise will only be possible.

Picking The Right Time To Return

As well as the type of illness that you have, the symptoms of the illness will also determine the right time you should go back. It’s ideal to wait until you’re fully recovered before heading back to the gym. It’s important to wait for extreme symptoms such as vomitting, general aches and excessive coughing to fully disappear as it can be quite harmful to your body if you continue to exercise. To make sure you can make the most of your time at the gym, go back when you feel energised and can complete a workout. At most, you can always consult with your GP about whether or not you can return.

How To Go About Your First Workout

Your body won’t be in the same shape as it was when you were consistently going to the gym before your illness. It would have gone through a lot of stress and pain which would have made your muscles weaker. Have the mindset of completing a small, light workout compared to the workouts you were doing before. In doing so, it can ease your body back into a normal routine without the risk of feeling nauseous or dizzy quickly. It may also be worth taking more recovery days in your first couple of weeks than what you normally do so your body has more time to recover.

Other Tips

If you normally perform high-intensity workouts at the gym, it’s recommended that you should take at least two weeks off to fully recover. As you get back into your routine, increase your intensity slowly with each workout. Just make sure that you keep note of how your body is feeling and if there are any signs that your body is struggling. When recovering from illness, your body can appear inconsistent, where some days your body will allow you to perform an intense workout other days you won’t be able to. Be flexible in how you approach your training in the first couple of weeks of getting back



An Essential Guide to Exercise and Illness

Whether it’s figuring out to what extent exercise can prevent illness, or to what extent illness prevents exercise, it’s important for fitness fans to know more about the connections between the two. It’s essential that you speak to your doctor about specific concerns, of course! But this guide to exercise and illness will help you get to grips with some of the basics.

Boosting the Immune System

The immune system and exercise have a strange and fascinating relationship. It’s also one that’s widely misunderstood. If you want to ensure you get the most out of your exercise when it comes to dealing with illnesses, it’s best that you get to grips with some of the basics. Research has shown that regular exercise can definitely boost the immune system in the long run; those who work out three times a week or so tend to get sick less often. But if you have a really vigorous, heavy-duty, long-lasting workout? Then your immune system may be temporarily weakened. This is why so many marathon runners feel ill within 72 hours of their performance!

Above and Below the Neck

So if you’re feeling ill, should you exercise? There are a few things to consider here. For many people, there’s a particularly useful gauge: if your symptoms are above the neck, then you’re probably good to go. If it’s below the neck, you should take it easy and avoid exercise. Some may find that above-the-neck symptoms prevent them from exercising unless they take something to ease the symptoms; here are a couple remedies that may help. Below-the-neck symptoms tend to include aches, muscle weakness, fever, and problems with the lungs and stomach. Exercising with such issues may make things a lot worse.

Exercise as a cure?

Some may argue that exercise will help you cure your illness faster. Because of the relationship between exercise and the immune system, this may seem to make sense – but it’s a specious argument. Certainly, a brisk walk can help expand your lungs and make breathing easier if your illness is making that difficult. But, in general, there’s no real science behind the idea of exercising so much that you help force the illness away, as though exercise were some sort of exorcism and illness merely a demon! Put focus on exercise when you’re not feeling unwell, and reduce the intensity of your workout if you are unwell – or, again, consider avoiding it altogether if the symptoms are below the neck.

The Dangers of Stress

Another strange but well-documented biological relationship? Stress and illness. Long-term stress isn’t simply a psychological problem, the way most people see it. Stress manifests itself physically, which is precisely why it’s so bad for your health in the long term. Specifically, it can play havoc with your immune system, making you more susceptible to illness and even exacerbating the symptoms if you do get ill. Something similar can be said for depression. Exercise helps relieve both of these problems, which is partly why it’s so good for long-term immunity boosting. If your illness is being exacerbated by either, then consider some light exercise to help banish them.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Fighting Fit: How A Healthy Lifestyle Can Help Your Body Battle Illness

Getting ill is something that we would all avoid all the time if possible. Though this may be a farfetched fantasy, there are a few lifestyle changes that you can make to boost your immune system. As well as reducing your chances of falling ill; you will then be more likely to fight off any illnesses that do happen to come your way. Here are some natural ways that you can improve your odds of staying healthy.

Reduce Your Stress

Many people seem to be living highly stressful lives these days. This nonstop pace can easily run you down and increase your risk of falling ill. A surge in hormones like cortisol and adrenaline that have been closely linked to stress cause a rise in blood pressure and the heart to beat faster. A huge amount of health problems can be linked directly to stress, so try to take action wherever you can. A common coping mechanism is meditation, which can really help refocus our minds away from the common stresses of everyday life.

Alter Your Diet

Omega-3 fatty acids which are commonly found in salmon, walnuts, and seeds can help to stabilize your mood. Superfruits such as pomegranates and blueberries have been shown to have all sorts of positive health properties. Another thing that is constantly being linked to having a major positive effect on your health is green tea; so consider switching your morning cup of coffee for some of the green stuff. Not getting enough nutrients in your diet decreases your body’s ability to fight off illnesses should they arise.

Supplements and Oils

There are plenty of natural supplements and oils that you can take which can have various effects on the body. There are a whole host of examples on www.healthwatchlist.com which can give you a clearer idea. Ultimately, it is a good idea to do some research online so you get a fuller picture.

Regular Exercise

As with a huge amount of other health advice; it all comes back to regular exercise to make all the difference. Losing weight, building healthier bones and boosting mood are just three of the ways that regular exercise can improve your overall health.

Get A Good Night’s Sleep

The restorative properties of sleep are fairly universally acknowledged, but new research is being done all the time that uncovers new pieces of the puzzle of sleep. When you do get ill, this is when your body does a huge proportion of its recovery. As well as this, getting enough sleep can make all the difference when it comes to reducing stress, which brings us right back to the first point on the list.

What’re Your Thoughts?

Ultimately, getting ill is not something that we can always avoid, but taking a few steps to naturally improve your health is within everyone’s reach. The above points mark a good starting point so try them out to see what a difference they could make to your overall health and wellbeing.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Illness and Injury Doesn’t Stick to a Schedule, but That Doesn’t Mean You Shouldn’t Plan for Them

Illness and injury can be waiting around the corner at any given time; so it is impossible to foresee them and factor them into your future. However, you can plan for their arrival in some different ways and to many different extents. Whether this is making physical plans beforehand, or just knowing what to in the case of an emergency; it is important to prepare. Not doing so, could end up being very costly in many ways; whether that be to do with finances or to do with physical and mental wellbeing.

First of all, however morbid it may seem, you should always seek to put as much money aside for the eventuality of being diagnosed with a serious illness. Creating and building an emergency fund is essential when it comes financial planning; even when an illness is not now or not ever involved. Even if you’re never diagnosed with such an illness; it doesn’t mean the money you have put aside is wasted as it is still always there ‘for a rainy day’ or as something you can pass on to your family as part of a will.

However, preparing for illness and the toll it takes on your finances; doesn’t just mean safeguarding against it physically before it happens. You should also have an idea of how you plan on dealing with it while you are in the midst of fighting the illness. Doing so will mean you can rest assured that you can focus your energies on recovering; rather than worrying about your outgoings.

There are many ways to make ends meet while still getting the best treatment. One of which is that to eradicate the costs of traveling back and forth to appointments; you should seek to get as much of your travel expenses reimbursed by bringing your medical exemption certificate to the hospital. Illnesses such as cancer work on an uncontrollable and unpredictable schedule; which is why it is important to have some money put aside in case of the eventuality of diagnosis, and to know exactly what you can do if ever diagnosed to make sure you have no other stresses to worry about; such as those that include your finances. For more information on how you can deal with financial implications of an illness such as cancer, make sure to click here.

Another illness that works on an uncontrollable schedule is Seasonal Affective Disorder (SAD); if you feel that the lack of vibrant colours, the lack of warmth and the lack of sun in the winter months makes you feel down, tired and unable to function properly, especially on the more ‘wintery’ days, then you could be suffering from this very real disorder. The impact it has on those who suffer from it can leave them feeling physically unable to get out of bed in the morning, let alone get on with their day-to-day activities. The worst part about it is that it is, of course, entirely dependent on the weather outside. This means that there is little to no control over it as it is completely under the control of nature if you don’t take action.

You can plan to prevent them by trying to move frequently, exercising at your desk (if you sit at one to complete work throughout the day), seeking mood-boosting omega-3 fats and attempting light therapy, where a particular kind of lamp called a light box is provided in order to stimulate and mimic exposure to sunlight. The best and most important way to plan your fight against SAD is to admit that it is a real problem openly and to seek as much support with it as possible; doing so will mean that on the next cold winter’s day you won’t feel completely bedridden and that you won’t have to wait until the sun is out again to make the most of your day.

Injuries happen much quicker than illnesses, and therefore faster attempts to seek to care for them should be sought. However, injuries can occur at any time and change the course of your day in a split second. Plus once affected it can be hard to think of anything else but the pain you are feeling or the hysteria of it having happened; let alone where you have to go to seek help. Because of this, you should always have a healthcare provider; or an idea of where to find one so that if you ever fall victim to an injury; you know where to head to.

This could be a local hospital or even a walk-in service that offers urgent care; information, where to find a clinic like this, can be found at OurUrgentCare.com. This service is advisable for those who wish to avoid the high costs and long waits found in hospital emergency waiting rooms. However, it is important not to be too hasty when it comes to seeking assistance with an injury; as the shock at the moment of impact may make you feel a lot worse than you do. You should try to access your pain, if possible; and if it’s not possible, due to pain, then you most certainly should seek help.

What’re Your Thoughts?

So, the moral of the story is that there isn’t a set layout for the story of life; like those found in books, plays or movies. It’s not simply following the story and overcoming a tremendous task or opponent in the middle of the plot; then preceding to live happily ever after in the end. A disaster can strike at any time in life, no matter what stage you are at; which is why it is important to prepare and have plans in motion for when they do. What this also means, is that even though you overcome one illness or injury; it doesn’t mean that another isn’t just waiting for you around the corner. You should never stop preparing for them; even when they don’t let you know of their schedule, or take any notice of yours.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Breaking The Vicious Circle: How To Stay Fit When Your Health Gets In The Way

Staying fit is important to all of us to a greater or lesser extent. While not everyone goes to the gym or goes running, we all want to be healthy. And while many of us look at a big greasy burger the way a cat looks at a mouse, we know we can’t overindulge. Although obesity statistics are on the up, so is awareness. Note also that the way we record obesity has changed. Here’s how to stay fit when your health gets in the way.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Exercising But Not Losing Weight? Here Are Some Underlying Causes

Are you feeling a little deflated and bemused because you are working hard on exercising but not losing weight? Fear not, there are many people out there that feel the same! It could be that you’re not doing enough exercise. It may be a dietary issue. Or there could be underlying illnesses that are preventing you from losing weight. Today we’re going to get to the bottom of some of the common reasons why you might be struggling to ditch the inches.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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