Exercise comes with a myriad of benefits from boosting our energy levels, to lowering the risks of diseases like depression, cancer or heart attacks.
A WHO report released this February, said physical activity significantly benefits health, however it added that over 80% of global adolescent population is inadequately physically active.
Exercising helps you think clearer, and may even delay the aging process.
While it seems a healthy and smart choice to have a regular exercise routine, sometimes it can actually harm your health instead of making you healthier. There’s a fine line between pushing yourself and doing it too hard.
This is because of some fitness ailments that if not properly handled or managed, turn grave without prior warning.
Here are just some of these ailments that you need to take time to analyze by listening to your body and its cues, before they hurt your health.
- An old injury
Have you had an old injury that keeps bothering you? It could mean worse things for you as it usually isn’t a good sign especially where it becomes painful as you exercise.
Sudden pain around the area means you need to skip the workout and see your doctor for immediate medical attention.
- Recent concussions
Have you had a concussion lately?
A concussion is a brain injury that is traumatic, and that needs to heal properly otherwise it could turn grave if it occurs again due to exercising before it heals.
If this is the case for you, don’t exercise or take part in any sporting activity until you’re advised to do so by your doctor – whether you feel okay or not.
Remember, more isn’t always better. Moderation during exercise helps control, prevent, and improve some chronic illnesses, but for acute ones, you’re better off resting or waiting it out.
The risk of working out after such an injury is that your brain can swell causing potential damage that can be catastrophic, sometimes fatal.
- Painful or hurting back
The spine or your back is very important in terms of offering support to your whole body, which is why it is important to skip exercise if it pains or hurts.
Take a few days off working out until the back feels better, while paying attention to what could be making it worse or better.
See your doctor if the pain continues or if it interferes with your everyday tasks and activities.
- Sore Muscles
While this isn’t as bad as a painful back, you’re better off skipping exercise and resting especially if the soreness is too severe.
You can do light intensity workouts like taking brisk walks, but if muscles are excessively sore because you overdid the workout when you last exercises, try and do lighter exercises.
Whey protein comes in handy especially because proteins are the building blocks of your muscles’ contractile elements, so it’s a great addition to your diet while you recover.
- Fever
When you have a fever, it is a sign that your body’s immune system is fighting something, sometimes an infection. This isn’t the time to deal with it by adding exercise to it.
If you do exercise despite the fever, you need to be alert for dehydration and overheating as your body fluids tend to decrease when you have a fever.
It also means you may not enjoy your workout as your resting heart rate is boosted by the fever, thus a less effective workout.
A good way to manage this is by checking your temperature pre-workout and consulting with your doctor on the way forward.
- Recent flare up of Asthma
Asthma may flare up due to different conditions or environments and triggers.
If yours was because of a respiratory infection, you need to stop exercising for a few days and consult your doctor. If you’re cleared by your doctor, then you can get back to the gym.
Otherwise well-controlled asthma may be appropriate for exercising, but be sure to warm up slowly and exercise moderately.
A word of caution: if you cannot catch your breath as you exercise, or you feel weak and tired, stop exercising. If you have chest pains, dizziness or shortness of breath, don’t exercise.
- Colds and Flu
A cold makes anyone miserable, but not everyone who exercises takes colds seriously.
If you have a common cold, it may be okay to do some moderate workout, but make sure not to contaminate others by using hand sanitizer or wiping off whatever surfaces you touch.
Either way, get treatment for colds because they can turn acute if left unattended to, even though exercising with colds doesn’t always seem to make you sicker.
As for the flu, you definitely need to skip the workout until you’re fully recovered as it tends to come with fever.
If you’re on a keto diet, some keto supplements can help you reduce adverse effects of keto flu, even enhance your performance while working out on a low carb diet.
Summary
These and other fitness ailments are best avoided by staying off exercise for some time at least until you’re better, or until your doctor gives you the go-ahead.
To ease back into exercising, one of the best ways is by walking, as it doesn’t overtax your body. You can start with low to moderate intensity and increase slowly from there.
To determine how fast you can get back to exercising, consider your age, the length of your break, and previous fitness levels.
So if you were more fit before the break, it’s easier to bounce back; if you had a long-term illness, consult your doctor on the limits to exercising.
Jenny Travens is a creative blog writer who has many passions and interests. Health and wellness is one area where she likes to contribute as much as she can. Follow her at https://twitter.com/jennytravens.
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