It's essential to listen to your body and prioritise rest and recovery when you're feeling unwell. The guidelines mentioned earlier can be a helpful reference to determine whether you should train or not. Remember the "neck rule" – if your symptoms are limited to above the neck (mild cold symptoms), you can consider training at a light intensity. However, if your symptoms are more severe, particularly involving your chest, temperature, or other systemic issues, it's best to avoid training until you've fully recovered.
While you might not be able to engage in intense physical activity, there are other productive and beneficial things you can do while you're sick. For instance:
1. **Work on flexibility and mobility:** Use this time to incorporate a daily stretching routine to improve flexibility and maintain mobility.
2. **Focus on core exercises:** Engage in gentle core exercises that can help strengthen your core muscles and improve stability.
3. **Foam rolling:** Utilise a foam roller to release tight muscles and promote relaxation.
4. **Proper nutrition:** Pay close attention to your diet and opt for nutrient-dense whole foods that can support your immune system. Incorporate superfoods like flaxseeds, goji berries, spirulina, walnuts, cinnamon, turmeric, cacao, and cranberries into your meals.
5. **Hydration:** Drink plenty of fluids to stay hydrated and support your body's healing processes.
6. **Rest and sleep:** Allow your body ample time to rest and recover. Sleep is crucial for the immune system and overall health.
Remember, your body needs the energy and resources to fight off the illness, so pushing yourself too hard with intense training can hinder the recovery process. Once you're feeling better, gradually ease back into your regular training routine to avoid any setbacks or complications. Always prioritise your health and well-being over training, and if you're unsure about what's best for you, consulting a healthcare professional can provide personalised guidance.