Can you do Pilates when sick?
As the UK lockdown nears its end, many are looking forward to the opportunities to get back into the gym, or, area-permitting, back into Pilates classes! For many Pilates fans living in higher Tier areas, Zoom classes will still be the required class format for the time being. But what if you wake up feeling ill? If you think you are contagious, you should not go to a public exercise setting, but you can still participate in Zoom classes without fear of spreading infection. Even so, many people still wonder if doing Pilates is safe when you feel sick or unwell. Hopefully I can provide some answers on the matter!
Check symptoms before exercise
There are circumstances when you could work out, and circumstances when you really shouldn’t - it comes down to everyone’s common sense, really. If you have an extremely high fever, are vomiting or having diarrhea or the like, definitely don’t put yourself through any exercise, and just let your body focus on healing. If you’re having mild cold symptoms, a headache or something similar, a gentle workout might be an option.
Having trouble deciding? Do the ‘neck check’, Dr Neil Schachter MD, medical director of respiratory care at Mount Sinai Medical Center advises. If your symptoms are above the neck, i.e. sneezing, a sore throat or blocked sinuses, mild exercises should be okay. Anything below the neck, like body aches, fever and fatigue is a no-go!
Don’t force strenuous exercise when sick
If you do think you are capable of a workout, don’t go too hard! There is a prevailing myth in the fitness world of ‘toughness’ and working out really hard to beat an illness - but this has been proven to be false. Part of feeling ill is your body telling you something is wrong - so it’s best to listen to it!
Ditch the heavy weights for now!
A gentle Pilates workout is ideal for illness
If you’ve chosen to do some light exercise while you’re feeling under the weather, without putting too much stress on your body, Pilates is the perfect choice. Here are some reasons why:
Pilates has a lot of focus on breathing deeply and correctly. This can help clear blocked sinuses, clear mucus from the airways and create space in the lungs.
Pilates exercises where the head is gently inverted (no headstands, mind!) such as the Neck Pull, and the Bridge can also clear nasal passages and airways.
Gentle exercise such as a Pilates session can boost healthy cells to clear colds.
Most Pilates exercises will feature plenty of easier variations or options to mean you can tailor your normal difficulty down for when you’re not feeling on top form.
Finally, as I’ve covered in a previous blog post, Pilates movements help to draw toxins out of the body through the lymph nodes.
Keep it low intensity, and low stress on your body.
Summary
All in all, it is definitely possible to do Pilates when you’re feeling a bit unwell, and there are some great benefits to it, as long as you don’t push yourself too hard. If you have any doubts, definitely err on the side of caution and always seek medical advice.