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)
When experiencing severe symptoms such as shortness of breath, it is best to rest without exercising for a while. However, if these symptoms subside or only mild symptoms such as a runny nose or sore throat appear above the neck, you can try exercising at a low intensity for 10 to 15 minutes to see if it is manageable. Low intensity here means doing short aerobic exercises at a slow pace or performing very light muscle strengthening exercises without repeating them too often.
Dr. Christine Pokapa of Cleveland Clinic in the United States (Sports Medicine) said, "Exercise is more effective in raising the levels of certain antibodies to fight infections, especially upper respiratory infections. However, when you are very sick, it is advisable to take a break from exercising for a while."
Dr. Rikeub Kasha, a sports medicine specialist at New York-Presbyterian Brooklyn Methodist Hospital, said, "Regular physical activity, such as exercise, can strengthen the body's defenses, but intense or prolonged exercise can stress the immune system and temporarily weaken the body." He added, "Therefore, when the body is busy fighting infection, adding stress through exercise can worsen symptoms and slow recovery, so caution is advised."
Sports medicine specialists emphasize that even when engaging in light exercise when feeling unwell, proper nutrition and hydration must be carefully maintained. If symptoms worsen despite exercising at a low intensity, the exercise should be stopped and the rest period extended. If symptoms do not worsen and the condition improves, the exercise intensity can be gradually increased over several days. Dr. Parah Hameed from Columbia University Irving Medical Center (Sports Medicine) in the United States
If you lie in bed all day when you're sick, it can lead to undesirable outcomes such as muscle weakness, decreased lung function, and increased risk of blood clots. Therefore, it is important to balance rest and light physical activity necessary for recovery with more intense exercise. However, this is only possible when the body is ready.
When the three symptoms are not severe, good low-intensity exercises to try include walking, yoga, breathing exercises, light stretching, and light resistance band exercises (mild muscle strengthening exercises).
Walking can temporarily improve upper respiratory symptoms. If possible, going outside for a walk is recommended. Sunlight exposure naturally produces vitamin D, which helps boost the immune system. It can also improve mood and aid in better sleep. When the body is fighting illness, stress situations cause increased cortisol secretion, which significantly weakens the immune system. According to a study published in the International Journal of Environmental Research and Public Health (2020),
Just one session of meditation yoga has been shown to lower harmful cortisol levels in the body. It is better to choose lighter and less strict yoga among various yoga styles. Seated breathing exercises can help promote healthy lung function. If your body is too tired to move, this exercise can be a very excellent alternative. Gentle stretching alleviates pain, stiffness, and overall discomfort caused by lying down for extended periods.
Lightly perform various stretches such as head, neck, and shoulder rotations. Additionally, when in pain, instead of going to the gym to lift weights, it is better to do light resistance band exercises.
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Even when feeling unwell, try light stretching...
It's good to check your body while doing this.
