Tips for starting exercise after recovering from illness & bull; hello healthy

Sport is an activity that is very good for health. According to The Department of Health and Human Services in the United States, the more you exercise, the more you reduce the risk of cancer and diabetes. Research shows that exercise can also increase the lifespan of 3 to 7 years. So many benefits of exercise that we get. However, what if you get sick? Those of you who have a hobby of sports, gym, or fitness will definitely ask when I can start exercising again after recovering from illness. Before exercising, you should find out in this article.

Why you shouldn't exercise when you're sick

When you are sick, it is certain that your body will feel it. Let alone exercising, for normal activities as usual it certainly feels difficult when the body is not fit. Don't force yourself when you're sick to exercise, because you have to watch how your body responds to it.

According to experts, pain is caused by stress. This stress will produce the hormone cortisol which plays a role in reducing the production of cytokines in the body. Cytokines are a group of proteins that greatly influence the immune system in our body. If cytokine production is reduced, the immune system will respond, while the immune system or the immune system will be able to stimulate the production of chemicals needed to fight infection and take other steps to suppress the spread of harmful bacteria.

When the immune system is unable to function fully, our bodies will respond with the pain we feel. If you've heard the results of studies that show that stress can be reduced by regular physical exercise, this is true, but that doesn't mean that you exercise when you are sick because you assume that pain is caused by stress. However, exercise is the key to managing stress when the body is healthy, not when you are sick. The only thing you have to do when you are sick is to heal first.

When is it okay to start exercising again after recovering from illness?

This depends on the pain experienced because each disease has a different time for healing. According to Michele Olson, a professor at the University of Montgomery, starting your first exercise after recovering from illness is when you can ensure that your temperature over the past 48 hours has been normal and that you no longer have a fever.

If you no longer have a fever within 48 hours, you can start exercising slowly. Do not immediately start with a normal portion like before getting sick. If before getting sick you had a 100% portion of exercise, then start with a maximum portion of 20-30% in the first week, if you feel better, increase it to 70%.

Then when can you do the exact same exercise routine as before you were sick? Wait two to three weeks. This really depends on what kind of pain you are experiencing, if it is mild, such as fever, influenza or cough, wait a week or two. If the pain is severe, wait up to three weeks. Only after this you can start sports activities with the intensity as usual.

Start really slowly, don't act unfairly to the body. If you are not sure when you can exercise after healing because of your illness, consult your doctor about what types of exercise you can do. Exercise can indeed help you be healthier, but it is your duty to know when and how exercise is right for you.