With the changing of the seasons and the weather going from warm to cold to freezing, we are more susceptible to getting the cold.
And with things piling up, it’s not unusual to feel rundown.
Of course, we just want to wrap up warm and stay in bed during this time. But we can’t forget that exercise can actually benefit us and that we shouldn’t let it fall completely by the wayside.
“Feeling run down can be a challenge, especially when it comes to maintaining an exercise routine. It is important to consider your body’s ability and adapt your workout accordingly,” George Davis, F45 trainer at the IFSC and Blackrock Studio explains.
“Remember to stay hydrated, prioritise sleep, and be mindful of your diet during this time. When it comes to exercising when you’re not 100%, the severity of symptoms matters.
“If you have mild symptoms such as sniffles yet feel ok in yourself, light to moderate exercise can support your immune system. However, if your symptoms worsen, it’s advisable to take a day or two off to allow your body to recover without compromising your long-term fitness levels.”
So here are five exercises to try out if you’re feeling under the weather…
Brisk Walks
Engaging in a brisk walk during the daytime is a simple yet powerful way to revive both your body and mental state. Not only does it keep you physically active, but the exposure to natural sunlight helps maintain essential vitamin D levels. The act of strolling in nature has a profound impact on mood, offering a refreshing escape from daily stresses. This gentle exercise contributes to overall well-being by promoting a sense of calm and tranquillity.
Jogging at a Moderate Pace
For those who enjoy running, scaling back to a moderate jogging pace is a sensible compromise. It provides cardiovascular benefits without putting excessive strain on the body. This mindful adjustment acknowledges the importance of listening to your body, ensuring a sustainable and nurturing approach to exercise during times of fatigue or recovery.
Strength Classes
Strength classes like the MKATZ and All-Star class at F45 Training, offer a rejuvenating approach for those who have been under the weather. These sessions provide a supportive environment focused on rebuilding strength and promoting overall wellness. With a blend of resistance training and functional movements, the class is tailored to suit individuals on their journey back to feeling their best. The controlled pace and targeted exercises aim to rebuild muscle tone gently, making it an ideal choice for those looking to regain strength after a period of illness.
Meditation and Stretching
Incorporating meditative breathing exercises and a gentle stretching series can enhance both your physical and mental well-being. It provides a low-impact option while promoting relaxation and reducing stress. Engaging in regular meditation and stretching not only benefits your immediate well-being but also cultivates a lasting sense of balance and mindfulness.
Low-Intensity Cycling
Cycling in the great outdoors provides a cardiovascular workout without placing excessive stress on the body. It allows individuals to maintain movement, enhance circulation, and promote a sense of well-being without pushing too hard. Incorporating low-intensity cycling into your routine not only supports physical health but also offers a rejuvenating journey for both body and mind. Whether it’s a leisurely ride through scenic paths or a casual pedal in the neighbourhood, the immersive outdoor setting adds an extra layer of enjoyment to your fitness routine.