Keep Sports When Sick? This Is A Limit You Need To Know

Illustration of boundaries that need to be known about exercise during illness (Freepic/Drazen Zigic)

YOGYAKARTA - Sometimes when the body feels unfit, for example only a mild runny nose or stuffy nose, there is a desire to stay active so that stamina or fitness does not disappear. The question is, is this a good idea? The answer, depending on your condition.

Experts suggest using a simple guide known as neck check or above-the-neck rule. The trick, if your symptoms only appear at the top of your neck such as a runny nose, stuffy nose, sneezing nose, mild sore throat, or sometimes light headaches, then physical activity with light to moderate intensity is usually still safe. For example, you can walk casually, light yoga, light cycling, or slow jogging.

However, it is important to adjust the intensity instead of forcing it as usual. If you usually run fast or lift a heavy load, when you are sick, you should be replaced with gentler activities, such as a gentle walk or light stretch. In this way, the body continues to move without burdening the immune system that is trying to fight the virus.

On the other hand, if symptoms have dropped to the bottom of your neck such as coughing fast, chest tightness, fever, nausea, vomiting, or severe fatigue, then you should stop exercising and rest. Physical movements when conditions like this can increase the body's burden, prolong illness, and even increase the risk of complications.

Apart from listening to body conditions, there is one other important thing that should not be forgotten, namely keeping the environment safe for others. If you are in a cold or cold and exercising in a public place like a gym, there is a risk of transmitting the virus to your surroundings. Therefore, some experts reported by Cleveland Clinic, suggest exercising at home or in an open space as an alternative during illness.

No less important, pay attention to hydration and duration of exercise. When sick, the body is easily losing fluids, especially if activities cause sweating. Drinking enough water helps maintain body function and supports the recovery process

If the body starts to improve and the symptoms subside, it doesn't mean you can go straight to the old routine. Recommendations reported by the Mayo Clinic, Monday, December 8, should return slowly, with light exercise first, and monitor how the body responds. A gradual recovery helps to avoid fatigue or recurrence of symptoms.

In short, exercise when you are sick can, as long as you are wise in choosing the time and know the limits. If the symptoms are mild and above the neck, light to moderate activities can still be done. But if the symptoms are severe or affect the respiratory and body system in general, the priority is to rest and recover. After the conditions improve, start again gradually. Hopefully this guide will help you judge when is the right time to stay active and when the body needs to rest first. Hope you get well soon!