Fitness

Should You Exercise While Under the Weather?

Published

6 months ago

November 10, 2023

Should You Exercise While Under the Weather?

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This article was originally published on Oxygen.

If you are consistently active, you probably feel strong, healthy and at times utterly invincible. This can make it doubly painful when your body does succumb to illness which, let’s face it, happens to the best of us. Not only do you feel icky when you’re sick, but you’re also discouraged from doing the one thing that makes you feel great: exercise.

There are a number of infections we can pick up throughout the year, some worse than others. While we’ve always been told to avoid working out while sick, it’s tempting to ask how sick is sick, and what counts as “working out”? Is a light walk OK, or should you avoid any activity altogether? Can you do weights at home? Here’s the real question: When (if ever) is it OK to exercise while you’re sick?

As it turns out, the question of whether you should work out while sick may depend on what you’re sick with and the severity of your symptoms. While a fever and upset stomach would stop most of us from even thinking about touching a weight, a stuffy nose and headache might actually benefit from a few minutes of movement. Here’s what you need to know to decide whether you should be working out while sick.

When to Avoid the Gym

Under “normal” conditions, exercise is an acute stress that can temporarily suppress your immune system. As Kristina Kendall, Ph.D., lecturer at Edith Cowan University’s School of Medical and Health Sciences, explains, this really isn’t as bad as it sounds. “Your body’s immune system usually recovers within a couple of hours, assuming you are healthy and not already battling an infection,” she says. Over time, this pattern can actually build a stronger immune system.

However, when your immune system is already compromised (i.e., when you’re already sick), exercise will only make things worse. “Rarely would I recommend working out while sick, especially if it is a viral illness,” Kendall says. Viral infections can be spread through the air or on surfaces, while bacterial infections are spread through direct contact. Since working out while sick puts you in close proximity to others touching the same equipment, it’s best to stay out of the gym when you’re sick, both for your own health and for others.

“Working out while experiencing symptoms of a cold or flu not only can slow down the recovery process, but it also can put those around you at risk,” Kendall says.

When to Wait It Out

How much rest you take also depends on the type of illness you have. If you’re experiencing a sinus infection or a head cold, for example, you can start working out once your primary symptoms (headache, sinus pressure, etc.) subside. You may feel good enough to go for a walk or a light bike ride after five to seven days, although in some cases, cold symptoms can last up to two weeks.

As long as you’re not battling below-the-neck symptoms like fever, tightness in the chest, sore throat or stomach ache, a light workout might even help clear up some of that lingering congestion. On this point, Kendall agrees. “Once the heavy symptoms are gone, getting some fresh air, sweating a bit, increasing blood flow and moving your body can actually feel pretty nice,” she says.

Infections that affect your respiratory system — chest cold, flu, pneumonia — are a whole different story. These types of illnesses can make breathing very difficult during exercise, so Kendall recommends waiting to work out until symptoms have passed completely. This is also another instance when your health can affect the health of those around you. If you have a respiratory infection and are coughing and contagious, stay away from public gyms. Nobody wants your germs.

How to Bounce Back

Another thing to consider when weighing whether to work out is whether other factors might be off. As Kendall points out, in addition to making you feel crummy, illness can throw your sleep schedule, hydration and eating patterns off.

“Poor sleep, inadequate nutrition and dehydration only compound the negative effects of working out while sick,” she says. So not only will your performance during the workout suffer, but you’ll also probably do more harm than good and lengthen the time it takes your body to recover.

The take-away message? You really won’t see any improvements in performance and/or physique if you exercise while sick. Use this forced downtime to sleep, hydrate and recover. According to Kendall, if you allow your body to fully rest and recover, you’ll gain back any fitness losses more quickly than if you try to push through.

“Rest does a body good,” she says. “If you let your body fully heal, it’s also less likely you’ll catch another cold/virus in a couple of weeks.” So take a week off — big deal! You’ll gain back any fitness that you lost pretty quickly once you’re feeling better.

If you absolutely must exercise, you can get outside (not in a public gym where you can spread germs) and do some light exercise once your symptoms subside. When in doubt, check with your doctor for his or her recommendations and to learn how long you might be contagious for. This will definitely let you know when you can safely return to the gym.

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Fitness

Exercise: 6 workouts and tips to maintain an active lifestyle in your golden years | – Times of India

Published

2 hours ago

May 22, 2024

Press Room

Exercise is vital for everyone, but it holds particular significance for the elderly. As we age, the likelihood of neurodegenerative disorders increases, making an active lifestyle even more crucial. Staying active not only enhances our physical well-being but also significantly boosts our mental health. This is especially important for those facing conditions like dementia and Parkinson’s.By embracing regular exercise, older adults can improve their physical health and mental clarity, enriching their golden years with vitality and joy.
Studies show that exercise reduces inflammation and enhances brain plasticity, which are crucial in managing dementia symptoms. For those with Parkinson’s, exercise can improve motor function and reduce symptoms like tremors and stiffness. A well-rounded exercise program that has mental as well as physical exercises, combined with a supportive caregiving environment, can vastly improve the quality of life for individuals dealing with these conditions.
Here are six workouts and tips to help maintain an active lifestyle in your golden years.

1. Engage in aerobic exercises & strength training

Walking, cycling, swimming, and dancing can improve cardiovascular fitness and mood while increasing brain blood flow, helping slow cognitive decline. Using weights, resistance bands, or bodyweight exercises maintains muscle mass, strength, and bone density, supporting daily activities and reducing fall risk.

2. Incorporate physiotherapy

Physiotherapy can significantly enhance stability and coordination, which is crucial for reducing fall risks and improving mobility in elderly. Exercises tailored by a physiotherapist can help maintain functional independence and address specific physical challenges faced by the elderly.

3. Prioritize flexibility

Neha Sinha, Dementia specialist, Co-founder, Epoch Elder Care says, “Regular stretching, yoga, and pilates help improve flexibility and joint health. Keeping muscles and joints supple can significantly reduce the likelihood of injuries. For those with mobility challenges or who use wheelchairs, options like wheelchair yoga can be particularly beneficial in maintaining flexibility.”

4. Engage in mental exercises

We should note that mental exercises are equally important as physical exercises. Engaging in mental exercises such as puzzles, reading, and memory games is crucial for maintaining cognitive health. These activities can help keep the mind sharp, improve memory, and reduce the risk of cognitive decline.

5. Incorporate daily activities

Try to incorporate daily activities like household chores and errands into your routine. These activities are just as important for maintaining physical activity and overall fitness, helping to keep you moving and engaged throughout the day.

6. Personalized routine with safety and support

Develop a personalized exercise routine with the guidance of professionals, tailored to individual needs and abilities. Caregivers play a vital role in ensuring safety and support during exercise sessions. Encourage regular exercise, provide a positive environment, use proper equipment, and adapt activities to individual abilities.

Low blood pressure got you down? Try these 4 home fixes!

Fitness

Transform Your Fitness Journey: Explore Hottest New Releases Of Exercise Machines On Amazon

Published

9 hours ago

May 22, 2024

Press Room

Transform Your Fitness Journey: Explore Hottest New Releases Of Exercise Machines On Amazon

Best Deals On Fitness Machines From Amazon

In today’s fast-paced world, maintaining a healthy lifestyle is paramount. With busy schedules and limited time, having a well-equipped home gym can make all the difference in achieving your fitness goals. From busy professionals striving to squeeze in workouts between meetings to stay-at-home parents juggling household responsibilities, these innovative products bring the gym experience right to your doorstep. Fortunately, Amazon has curated a selection of the hottest new releases in exercise machines, catering to various workout preferences and fitness levels. Let’s dive into the details of these innovative products and discover how they can elevate your fitness journey.

1. SHAPEWELL Airbikes With Back Rest For Home And Gym

Discount: 28% | Price: ₹7,199.00 | M.R.P.: ₹9,999.00 | Rating: 5.0 out of 5 stars
The SHAPEWELL Airbike offers a versatile full-body workout experience with its dual-action design. It features a space-saving design and customizable options, making it ideal for home gyms.

Key Features:

Dual-action design for upper and lower body workout
Adjustable seat height and resistance levels
Space-saving design for easy storage

2. The Cube Club Bluetooth-Enabled Exercise Spin Bike

Discount: 51% | Price: ₹16,999.00 | M.R.P.: ₹34,999.00
The Cube Club Spin Bike provides ultimate comfort with its fully adjustable seat and handlebars. Equipped with Bluetooth connectivity, it offers a modern, tech-savvy cycling experience.

Key Features:

Fully adjustable seat and handlebars
Bluetooth connectivity for seamless integration with devices
Comprehensive display metre for monitoring progress

3. Vihan Marketing Pedo Cycle

Discount: 40% | Price: ₹1,799.00 | M.R.P.: ₹2,999.00
The Vihan Marketing Pedo Cycle is a portable and lightweight exercise machine suitable for all age groups. It features a digital display metre and adjustable resistance for a personalised workout experience.

Key Features:

Digital display metre for tracking progress
Adjustable resistance for customised exercise
Portable and lightweight design

4. Mapache Titanium Series Premium Aerobic Stepper

Discount: 72% | Price: ₹849.00 | M.R.P.: ₹2,999.00
The Mapache Aerobic Stepper offers durable construction with adjustable height levels, making it perfect for cardio and aerobic exercises. Its compact design allows for easy storage.

Key Features:

Heavy-duty steel tubing construction
Adjustable height levels for varying intensity
Compact and portable design

5. Fitness Motorized Electric Mini Exercise Bike/Pedal Exerciser

Discount: 8% | Price: ₹10,999.00 | M.R.P.: ₹11,999.00
The Paixao Mini Exercise Bike provides a quiet and efficient workout experience for both arms and legs. With adjustable speed and resistance, it’s suitable for rehabilitation and light exercise.

Key Features:

Adjustable speed with 12 levels
Remote control for easy operation
Compact and portable design

6. G GEEMAC Mini Cycle Pedal Exerciser

Discount: 58% | Price: ₹1,699.00 | M.R.P.: ₹3,999.00
The G GEEMAC Pedal Exerciser offers adjustable resistance and a digital display for tracking progress. Its compact and portable design makes it suitable for home use.

Key Features:

Pre-installed treadmill for easy setup
Compact and portable design
LED display for tracking progress

7. DOPAMINE.FIT Bluetooth Enabled Exercise Spin Bike

Discount: 64% | Price: ₹17,999.00 | M.R.P.: ₹49,999.00 | Rating: 4.5 out of 5 stars
The DOPAMINE.FIT Spin Bike features Bluetooth connectivity and over 100 micro-adjustments for a personalised workout experience. With its sleek design, it’s a perfect addition to any home gym.

Key Features:

Fully adjustable seat and handlebars
Bluetooth connectivity for device integration
Comprehensive display metre for monitoring progress

8. BWOGUE Vibration Plate Exercise Machine

Discount: 52% | Price: ₹11,999.00 | M.R.P.: ₹24,999.00
The BWOGUE Vibration Plate offers a full-body workout experience with adjustable vibration speed and resistance bands. Its compact design and remote control make it convenient for home use.

Key Features:

Adjustable vibration speed and resistance
Compact and portable design
LED display for tracking progress

9. Veloxi EXIM Foldable Mini Fitness Cycle Pedal Exerciser Bike

Discount: 47% | Price: ₹1,599 | M.R.P.: ₹2,999 | Rating: 4.5 out of 5 stars
The Veloxi EXIM Foldable Mini Fitness Cycle Pedal Exerciser Bike is a portable gym machine designed for home exercise. Its lightweight and durable design make it perfect for users of all ages. With adjustable tension and an LCD digital display, tracking your progress has never been easier.

Key Features:

Portable and lightweight design
Adjustable tension for personalised workouts
LCD digital display tracks exercise metrics
Suitable for all age groups
Foldable design for easy storage and transport

10. Paixao Motorised Electric Mini Exercise Bike/Pedal Exerciser

Discount: 11% | Price: ₹7,999 | M.R.P.: ₹8,999 | Rating: 4.7 out of 5 stars
The Paixao Motorized Electric Mini Exercise Bike/Pedal Exerciser offers quiet and smooth operation, making it suitable for both home and office use. With 12 speed settings and a built-in computer, you can customise your workout and track your progress with ease.

Key Features:

Quiet and smooth pedal operation
Can be used for arm and leg exercises
Motorised pedal action with 12-speed settings
Non-slip base for stability
Compact and portable design

11. Harions Mini Foldable Arm And Leg Pedal Exerciser

Discount: 50% | Price: ₹1,749 | M.R.P.: ₹3,499 | Rating: 4.3 out of 5 stars
The Harions Mini Foldable Arm and Leg Pedal Exerciser is designed for easy assembly and use. Its adjustable tension and quick-release folding mechanism make it perfect for home workouts. With a lower height and wide base, it offers stability and support during exercise.

Key Features:

Simple assembly and quick-release folding mechanism
Adjustable tension for customised workouts
Wider base and lower height for stability
Portable and lightweight design
Suitable for beginners and rehabilitation exercises

12. AGARO Aerobics Stepper

Discount: 63% | Price: ₹861.36 | M.R.P.: ₹2,299 | Rating: 4.6 out of 5 stars
The AGARO Aerobics Stepper is made from high-quality polypropylene, offering durability and stability during workouts. With adjustable height settings and a non-slip textured surface, it provides a safe and effective way to improve strength and endurance.

Key Features:

Made from high-quality polypropylene
Adjustable height settings
Non-slip textured surface
Portable and lightweight design
Suitable for arm and leg exercises

13. Paixao Fitness Motorized Electric Mini Exercise Bike

Discount: 17% | Price: ₹24,999 | M.R.P.: ₹29,999 | Rating: 4.8 out of 5 stars
The Paixao Fitness Motorized Electric Mini Exercise Bike offers a multi-functional workout experience for users of all ages. With two independent motors and 12 adjustable speeds, it provides a safe and effective way to improve muscle strength and flexibility.

Key Features:

Multi-functional design for arm and leg exercises
Powerful 70 Watt motor with 12 adjustable speeds
Rotation function for clockwise and counterclockwise movement
Whisper-quiet operation
Compact and portable design

14. Hercules Fitness DB21 Air Bike Exercise Cycle For Home

Discount: 15% | Price: ₹17,340 | M.R.P.: ₹20,400
The Hercules Fitness DB21 Air Bike Exercise Cycle is a multifunctional bike made from premium steel. With adjustable resistance levels and a comfortable cushioned seat, it offers a versatile and enjoyable workout experience.

Key Features:

Made from premium steel for durability
Adjustable resistance levels
Comfortable cushioned seat
Suitable for all fitness levels
Multi-functional design for total body workouts

With Amazon’s latest collection of exercise machines, transforming your fitness journey has never been easier. For those who prefer cardio, strength training or rehabilitation exercises, these top new releases cover all the bases. Whether you’re aiming to shed a few pounds, build muscle or simply boost your overall well-being, these innovative products offer a convenient solution for every fitness goal. Say goodbye to gym memberships and hello to convenience and comfort with these top-notch products. Shop now on Amazon.

Fitness

What is baduanjin? Ancient exercise helps ease fatigue among China’s young

Published

16 hours ago

May 21, 2024

Press Room

What is baduanjin? Ancient exercise helps ease fatigue among China’s young

The Post delves deeper into this emerging trend.

What is it?

The ancient Chinese exercise requires no equipment and minimal space to practise. Photo: Weixin

Baduanjin dates back more than 800 years to China’s Song dynasty (960-1279) and stands as one of China’s oldest health and fitness routines.

Translated, it means “eight-section brocade”, a reference to the combination of eight stylised exercises comprising slow, flowing movements.

As a form of qigong, an ancient Chinese discipline, baduanjin training combines breathing exercises, meditation and gentle body stretches, focusing on regulating energy, or chi, and blood flow.

Generally, it uses the spine as the axis, incorporating symmetrical movements of the left and right and coordination between front and back.

According to qigong, diseases arise from blockages of chi flow, and treatment should promote blood circulation and chi circulations.

How did it go viral?

With the average working week exceeding 48.9 hours, the incidence of chronic fatigue syndrome in first-tier Chinese cities like Shenzhen, Shanghai, Beijing and Guangzhou ranges from 10 to 25 per cent, according to the China Association of Health Promotion and Education.

Research suggests that practising baduanjin may alleviate symptoms such as anxiety, muscle pain and extreme fatigue, making it particularly suitable for office workers.

“For those suffering from neck pain, the effects are truly remarkable. Plus, my sleep quality has notably improved, and I often wake up refreshed,” said one online observer who has been practising baduanjin for six months.

Compared to physically demanding activities like gym workouts, it is slow-paced, goes with soothing music, requires no equipment and can be practised in a minimal space.

In August last year, German fitness influencer Pamela Reif posted a video of herself doing baduanjin, which received more than 1.2 million views.

The hashtag translated as “What? Pamela is doing baduanjin?” also hit the trending topic charts on the X-like platform Weibo, attracting more than 160 million views.

The 800-year-old exercise employs health concepts developed by traditional Chinese medicine Photo: Weixin

Above and beyond

As well as practising baduanjin, workers in China grappling with heavy workloads and health problems are increasingly embracing traditional Chinese healthcare practices.

“Prolonged indoor stays deplete the spirit” is a quote from the classic Chinese scripture, Huangdi Neijing, which explains chi, and has been widely shared, serving as a caution for workers who remain seated for long periods.

Chinese herbal medicinal milk tea is also gaining popularity on the mainland social media platform, Xiaohongshu.

In addition to milk, tea and sugar, they incorporate ingredients such as tangerine peel, cinnamon, astragalus root and donkey-hide gelatin.

These ingredients are believed to address digestive issues and replenish chi and blood circulation.