Ajit Karn
Had a recent cold or flu virus? Bounce back to health and fitness with our expert advice on how to return to exercise after a cold or the flu…
Regular exercise, eating the rainbow, reducing stress… we all know how to support our immunity. Yet, despite our best efforts, we might still fall prey to respiratory infections. Fortunately, you can speed up your recovery and return to exercise after a cold or flu. Here we speak to five experts to discover the best ways to tailor a post-illness recovery plan that will see you back at the gym in no time.
Return to exercise after a cold or flu: is it safe?
Thankfully, once we contract a respiratory virus, our immune system rapidly steps in. Dr. Ross Walton, cellular immunologist and spokesperson for A.Vogel, explains that our innate immune system produces antiviral proteins known as interferons and mobilizes immune cells to engulf and eliminate infected cells, thereby controlling the initial disease burden. This buys us time for our adaptive immune response to produce a highly specific, long-lasting memory response, mediated by antibodies, that protects us against future infection with the same virus.
There are also several things you can do to expedite your recovery. Dr. Walton advises, “The most effective way to ensure a speedy recovery from illness is to prioritize your everyday health.” A broad and diversified healthy diet, regular, moderately intense exercise, sound sleep patterns, and mental health and well-being are all associated with enhanced immunological fitness, which reduces the severity of illness and accelerates recovery.
What to eat after a cold or flu:
Not only do cold and flu symptoms affect the respiratory and muscular systems, but also the digestive system. According to Alex Glover, principal nutritionist for Holland & Barrett, there is evidence that respiratory infections can reduce the amount of short-chain fatty acids produced by our gut flora.
These are important immune system signaling molecules and are involved in the immune response of the body. Consuming foods such as chicory fiber, kiwis, dates, almonds, lentils, legumes, cereals, dark-skinned fruits, and green vegetables can help the body produce the three most important short-chain fatty acids: butyrate, acetate, and propionate.
Increase your consumption of plant-based foods to treat gastrointestinal imbalances caused by an infection. Instead of focusing on the 5-A-Day recommendation, strive to consume at least 30 diverse plant foods per week, including fermented foods. It has been shown that consuming kefir, kombucha, kimchi, and soy products such as tofu and tempeh promotes microbial diversity, according to Glover. A probiotic with a broad spectrum may also be beneficial in the short term for supporting microbial diversity.
Naturopathic tips to support your recovery:
Naturopathy, which targets the underlying causes of disease through lifestyle, nutrition, supplements, and botanicals, also emphasizes the significance of fortifying the gut microbiome after illness. Rhian Stephenson, naturopath and proprietor of Artah, states, “Supporting your recovery from illness is often overlooked, but it is so crucial.”
In this particular investigation, it took approximately 58 days for the microbiome to return to normal after norovirus infection. This means that we are susceptible to additional infection, digestive disturbances, and mood and energy issues for more than eight weeks after infection.
In addition to caring for your microbiome, Stephenson recommends reducing inflammation during and after illness. ‘In the same way that illness can provoke an inflammatory response (such as the release of cytokines, which are inflammatory mediators), so can the food we consume. It has been demonstrated that sugar causes the secretion of cytokines.
Pro-inflammatory foods include sugary carbonated beverages, ultra-processed foods, sautéed foods, low-quality red meat, trans fats, alcohol, and highly refined carbohydrates. Nutritionally, you should focus on consuming more colorful vegetables and fruits, high-quality whole foods, and omega-3 lipids.
Also read: Can I do yoga with injuries?
When should you return to exercise after a cold or flu?
When it comes to training, hold off on exercise while you have symptoms – which can last up to 10 days – then gradually build up your workouts, otherwise your symptoms could return, advises Amanda Place, PT and founder of Sculptrition. ‘Begin with short low-impact cardiovascular workouts of up to 20 minutes, such as walking, yoga, Pilates or swimming, and gradually build the intensity over a couple of weeks. Once you can tolerate this and continue to feel good, you can return to your typical workouts,’ she suggests.
One of the safest ways to wake up muscles after illness is with isometric exercises, performed while the rest of your body is still so you’re not moving through large ranges of motion. ‘Try moving your body into various positions and then squeeze your muscles for 30 seconds. Lie on the floor or sit in a chair and begin to squeeze each of your muscles for 30 seconds, concentrating on muscles in the legs, trunk and upper body. Start with just a few minutes once a day, and build to twice a day.’
When you’re ready to return to your exercise routine, don’t be tempted to overdo it. ‘A good rule of thumb is the 50 per cent rule. Whatever times, weights, sets and reps you were doing prior to getting sick, cut it in half. For example, if you usually perform two sets of squats at 100 pounds, when you return from illness, cut back to one at 50 pounds. If you usually run for 30 minutes, start back with 15 minutes of walking and running intervals.’
How yogic breathing aids cold or flu recovery:
In addition to being mindful of exercise and diet, you can aid your return to health by preparing your body for recovery through yogic respiration.
‘When we are breathing erratically or holding our breath, as is common with respiratory illnesses, we send signals to the nervous system that something is wrong, so our bodies go into “fight or flight” mode, preparing us to find a way to escape a threat,’ explains Victoria Fox, senior yoga teacher and author of Time to Repair. ‘Our immune system is suspended in the fight-or-flight mode, and we can alter the way we breathe to initiate the immune system’s full functioning. Here, our body can repair and rejuvenate, which is essential for recovering from illness.’
You can help your body activate the rest and metabolize mode (also known as the parasympathetic nervous system) by practicing a complete yogic breath, especially by exhaling for a longer duration. Focus on postures that open the thorax and the sides of the ribcage, where the respiratory intercostal muscles are located, according to Fox.
By assuming positions that expose the sides of the body [try banana pose or seated side stretch] or the front of the body in butterfly pose, we create space, making it simpler to breathe. Poses that lift and elevate the torso, such as cobra, camel, and bridge, can also be beneficial.
