Ask any high level athlete if they’ve ever competed when they’ve felt fatigued or so drained and they’ll say YES! 

Yes, they’ve fought in a Judo match when they were still recovering from a stomach virus the night before.

Yes, they’ve played in the NBA championship game after suffering a painful bruised rib because their team need them.

Yes, they’ve completed in the Olympics with a bad shoulder injury because the Olympics only come once every four years.

But to those of us who aren’t elite athletes…what should we do when we don’t feel up to doing our full, intense regular workout routine?

Just like I, Dr. Traci Ferguson, the Health and Wellness Queen tell my patients….you can do all things in moderation.  Case in point, if you have symptoms of a common cold—runny nose, post-nasal drip, nasal congestion, a sore throat—and you’ve tried hot tea, lots of fluids and even over the counter remedies without much success, you may be tempted to forego your scheduled workout routine that day but you don’t have to.  Now, I’ll never advise anyone to exercise or workout when they’re having pain, shortness of breath, chest discomfort, an injury or any other medical problem that requires immediate medical attention.  If you experience any discomfort that causes you to feel faint, unable to catch your breath or carry on a normal conversation, then immediately STOP all activity and seek medical attention. 

But for those of us you are suffering from the common cold, here’s what you can do to still exercise and stay in shape when you’re not feeling your best….You can workout in moderation. 

Working out in moderation means that instead of doing your scheduled 20 or 30 minutes of exercise to keep your heart rate up, try 5 or 10 minute intervals at a lower pace.  If you’re able to complete only 15 minutes total when you’re feeling slightly under the weather….that’s GREAT!  We’re not trying to run the marathon here, we’re just trying to keep our level of activity and physical conditioning up despite our cold. 

The real secret to being able to workout when you’re feeling under the weather is to stay hydrated before, during and after the workout.  This means if you feel so upset to your stomach that you can’t keep down adequate fluids…..then you should NOT workout—plain and simple.  Your ability to workout depends on your ability to keep fully hydrated. 

As I’m writing this post, my nasal passages are congested but I can still breath, my throat is sore but I can still swallow without difficulty, my appetite is decreased but I can still drink plenty of liquids.  What I have is an annoying virus that’s causing my upper respiratory infection.  Even with this cold, I was still able to work a full 12-hour shift at work yesterday and I can certainly workout today with the Workout Out with Rhadi DVD. 

Instead of doing my regular 2 sets of each exercise, I’ll aim for one good set, take frequent water breaks and finish the workout despite being under the weather. 

Now I, Dr. Traci Ferguson, the Health and Wellness Queen would not recommend you do anything that I wouldn’t do myself.  So the next time you’re feeling under the weather and if can wonder if you can still workout….workout in moderation and take it from me, a health professional, a day lost of physical activity is virtually impossible to make up.  So stay ahead of the game, keep hydrated before, during and after the workout, take it easy and workout in moderation.

To your wellness,

The Health and Wellness Queen

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