프카쟁이
저번 한주 내내 이상하게 어디가 특별히 크게 아픈건 아닌데 골골골 기운이 없어서 통으로 운동을 못갔어요. pt 수업도 결국 한번 날리고;;; 아깝긴한데 여전히 체력회복이 안됨;;;
Reporter Kim Young-seop (edwdkim@kormedi.com)
If any of the three symptoms, including shortness of breath, are significantly severe, it's best to take a break from exercise for a while. However, if these symptoms subside or only mild symptoms above the throat, such as a runny nose or sore throat, appear, you can try exercising at a low intensity for 10-15 minutes to see if it's not too much. "Low intensity" here means short bursts of aerobic exercise at a slow pace or very light muscle-strengthening exercises that aren't repeated too frequently.
"Exercise increases the levels of certain antibodies, which make them more effective at fighting infections, especially upper respiratory infections," says Dr. Christine Pocapa, a sports medicine physician at the Cleveland Clinic. "However, if you're very sick, it's best to take a break from exercise."
Dr. Rikhev Kashaf, a sports medicine physician at New York-President Brooklyn Methodist Hospital, also said, "Regular exercise and other physical activity can strengthen the body's defenses, but intense or prolonged exercise can stress the immune system and temporarily weaken the body." Therefore, he added, "It's important to be careful, as adding stress through exercise when the body is already busy fighting an infection can worsen symptoms and delay recovery."
These sports medicine experts emphasized the importance of maintaining proper nutrition and hydration, even when engaging in light exercise when feeling unwell. If symptoms worsen despite low-intensity exercise, stop exercising and extend the rest period. If symptoms persist and you feel your condition improving, you can gradually increase the intensity of your exercise over several days. Dr. Farah Hamid, a sports medicine physician at Columbia University Irving Medical Center, said:
"Being in bed all day when you're sick can lead to unwanted consequences, including muscle weakness, decreased lung function, and an increased risk of blood clots. Therefore, it's important to balance rest and light physical activity with vigorous exercise to help you recover from illness. However, this is only possible when your body is ready," he said.
Some good low-intensity exercises to try when your symptoms are not severe include walking, yoga, breathing exercises, light stretching, and light resistance band exercises (light muscle strengthening).
Walking can temporarily improve upper respiratory symptoms. If possible, it's best to get outside and take a walk. Sunlight naturally produces vitamin D, which helps boost your immune system. It can also help improve your mood and sleep. Stressful situations, such as when your body is fighting an illness, can lead to increased cortisol production, significantly weakening your immune system. According to a 2020 study published in the International Journal of Environmental Research and Public Health,
Even just one session of meditative yoga has been shown to lower cortisol levels. It's best to choose a lighter, less rigorous form of yoga. Seated breathing exercises can help promote healthy lung function. If you're too tired to move, these can be a great alternative. Gentle stretching can also help relieve the pain, stiffness, and general discomfort associated with lying down for extended periods.
Light stretching exercises, such as head, neck, and shoulder rotations, can be helpful. Also, instead of going to the gym and lifting weights when you're sore, try light resistance band exercises.
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When you're feeling unwell, even just do some light stretching...
It's good to do a body check while doing it.