Category: Fitness & Well Being

Breathe Hard If You Have To…

You know, one of the hardest aspects of trying to get/stay in shape, is judgement from others. Let’s be honest… We can say we don’t give a shit what others think until the cows come home. But the reality is that having someone else, even a total stranger, tell us that we’re out of shape or don’t look “ideal” is always a bit of a downer. Which is why I don’t understand why people do it.

The most popular example of this, would be a particularly heavy-set individual going to a public gym in the hopes of losing some weight and improving themselves. Then having one and/or many assholes, in their ignorance, point and laugh, thereby discouraging the person from going to the gym again. It’s a nasty cycle of behaviour against one’s fellow human, and you’d think we’d have surpassed it. Especially in a modern society where everyone is so damned sensitive about the least of things. But I digress…

In my driveway, just back from a quick 20-kilometre bike ride

Last Saturday (May 2nd) I took to the streets for a quick run on my bike. I like biking. Those of you following this blog have likely come to be VERY aware of this. And today was not an exception to that rule, as I decided to go rack up some mileage. As I have been trying to maintain a minimum of three fitness session of any kind every week for my year-long resolution, I had little choice but to do something as I only had two workouts on the books. I know, I know… Bad me!

I was about 10 kilometres in when I decided to do a lap of Mount Pleasant. Now, Mount Pleasant is a rounded hill of grassed landscape that is surrounded by soccer, baseball and football fields. It’s one of the nicer parks of its kind in Regina. It also has a reasonable elevation for someone cycling around its trail. Usually, I cut straight to Mount Pleasant from my home and do a circuit, sometimes two, immediately at the beginning of my journey. On this occasion, I chose to wait until halfway through my intended distance in order to be closer to exhaustion when I climbed the hill. This allowed for a deeper burn and when I cycled down and around the trail back towards the streets, I was bushed. And breathing hard.

As I come around a corner, I spot to young girls sitting on a park bench on the edge of the trail. As luck would have it, the song I was listening to ended just as I passed them and I heard one of them say, “Wow, listen to him gasping for air! He must really be out of shape…” I rode on without commenting, but something deep inside me resented being told I was out of shape, especially since these two little brats had no idea how far I had travelled at that point.

I know I’m not. I’m no 80’s Schwartzenegger, but considering I do multiple bouts of martial arts, cycling and circuit workouts every week (not to mention keeping up with a hyperactive 5-year old), I would hardly fit the standard definition of being out of shape. So why do we care? Why would anyone care what someone else thinks about their physical shape? It all comes down to aspects of social acceptance, being included and feeling valued by the people around us. It stems from an evolutionary need to be included in the pack, or face dying alone.

But the reality is that it doesn’t matter. Breathe hard if you need to. because I’ll tell you something: If you’re not breathing hard, if you’re not sweating buckets and if you’re not struggling to finish that workout… Then, my friend, you aren’t working out hard enough. Even if you are working harder than two little snowflake brats with their yoga apparel that’s likely never seen a drop of sweat and their off-the-cuff opinions of others… But once again, I digress… ☯

Riding In The Sun…

We had a warm, balmy afternoon of 20 degrees Celsius on Monday afternoon. This was a perfect time for me to take advantage and hit the road on the bike. I sold my black mountain bike a few days ago, as it no longer suited my needs and wasn’t allowing me to reap the full benefits due to improper sizing and tire issues. I have been using my wife’s bicycle for the past month, which is described as a “comfort” bike. This basically means that it’s mostly meant for riding on hard surfaces, such as pavement, and isn’t meant for gain on gravel and difficult surfaces.

We drove an hour up the highway to meet with my mother-in-law for a “social distancing” appropriate meeting, where we all stayed in our respective vehicles and chatted from several feet away. Once we travelled back home, I loaded up the bike and took off on a southern route to reach Wascana Lake, which is a man-made lake sitting near the Parliament building in Regina.

I pedalled down Broad Street and was remarkably surprised at people’s ignorance to a cyclist in clear view. I was almost struck repeatedly by passing vehicles, not least of which was a city bus that seemed to think it was a god idea to cut across my front to make a right-hand turn, despite my clear intention to go straight. Despite the many moving obstacles (or maybe I was the obstacle to them, depending on one’s perspective) I made it from my home to the lake in just under 20 minutes.

My northern view of the lake as I pedalled by…

Once I reached the lake, I noticed that the City of Regina had altered the travel path that circumvents the lake to be in one direction only. So everyone who was walking, jogging or cycling was doing so in a clockwise direction. I usually love driving around the lake, as the view and the wildlife is usually plentiful. Getting around the lake proved much more difficult on a bike, since nobody on the trail seemed particularly interested in making way for a passing bike.

The GPS mapping of my 20-kilometre route

But the lake was a sight, the weather was beautiful and I was getting my workout in, so it more than made up for all the little inconveniences. Between the people and vehicles in the way and the stop-and-go nature of the traffic lights on Broad Street, it took me just short over an hour to go down to the lake, make one full circuit and make my way home. Not my best time, but it was still a good sweat.

During these restricted times, it’s important to take advantage of some fresh air and get a workout outside. Whether it’s a jog, a walk or a bike ride… Even a back yard kicking a ball around with your children will do. Staying active and getting some fresh air will go a long way towards helping you get through quarantine/self-isolation. ☯

It’s Going Semi-Well, And I May Have Woken Up…

Back in December of 2019, I wrote a post called Here Comes The New Year. I wrote about the New Year’s resolution I was making and I maybe bragged a bit about the fact that I was starting my resolution a month early in order to get a leg up on my goals. I’ll admit that for the most part, things were going decently. Then the world went to hell and everyone had to stay home in self-isolation…

I know I promised I wouldn’t constantly be posting about my New Year’s resolution. But since we’ve already gotten through a third of the year, I felt it might be a good time to provide at least a rudimentary update. Especially since I’ve already identified my weak spots. See, people tend to need something to fill their time. No matter how much we usually think that some quiet, down time would be nice, humans become bored reasonably quick and will do whatever seems reasonable and safe in the moment, in order to entertain themselves.

Friends and associates who know me personally are aware that I experienced my first beer at the age of 23. Since then, I’ve allowed myself the occasional indulgence whenever time and location permits. Although never consuming in order to become intoxicated, some of the gut-swelling effects will take place even if you drink very little.

My Resolution spreadsheet at a glance

If you take a look at the image above, it isn’t hard to see where my problem spot may be. Granted, I didn’t exactly make the spreadsheet easy to adhere to. Perhaps if I’d made the spreadsheet a day-to-day checklist as opposed to a weekly one, there would be more green in the first column. But one drink at anytime during the week currently results in a red “X” as opposed to a green check mark.

Workouts are workouts. I make no excuses for the red in that column. One can clearly see some occasions where I’ve been ill or absent in some manner. Once in early February where I was down and out with a cold and the first week of March when I travelled to New Brunswick, limiting the number of times I was able to fit in a workout. I know, I know… But you always tell us that’s you can workout anywhere and there’s no excuses… As right as that statement may be, sometime life gets in the way.

And the soda in recent weeks is a result of deciding I wanted a little something different than water. I found cases of mini-cans of Diet Coke Xtra. This is a blend that has an extra hit of caffeine in it and, well… y’all know me and my caffeine. Definitely not a permanent issue, but I don’t allow for a green check mark unless I’ve had a full week without having any.

The obvious problem is that first column… Whether one random beer, or the indulgence of several days of quarantine, I’ve only had five green check marks out of eighteen weeks. Last Monday, I travelled to Saskatoon for my usual eye injections. I was upgraded to a jacuzzi suite at my hotel, which allowed for me to soak and relax my back, which has been bothering me lately.

Because I have no sense of temperature and I enjoy making myself suffer, I made the water in the jacuzzi tub far too hot. As a result, I occasionally had to sit on the edge of the tub and allow myself to cool. I unfortunately caught a glimpse of myself in the mirrors that make up the wall behind the tub. I did NOT like what I saw. It seems that months of isolation and beer have had a noticeable effect on the “life-preserver” area of my torso. We are not impressed…

I only have myself to blame, considering the fact that I KNOW full well that people with Diabetes have difficulties with weight fluctuations. Adding beer into the mix has obviously had a negative effect. And even though I’m fully on board with the fact that a person’s value has to do with more than one’s physical appearance, there’s also something to be said about being happy with the person you see in the mirror.

Now, I’m not seriously suggesting that I’m obese. Simply that, for lack of a better term, I’ve pudged up in all the wrong places. As I’ve often written before, weight loss HAS to include a combination of fitness AND proper nutrition. So even though I work out consistently (for the most part, but I did work out 6 days in a row last week), my body will still pack on some pounds unless I cut out the bad and maintain the good.

Hence why I’ve decided to knuckle down and cut out the beer for the next while. I already knew going in that I would have some squares with a red “X” on the sheet. After all, one is more prone to failure if an indulgence isn’t permitted on occasion. But sometimes we need a swift kick in the keister; a wake-up call, if you will. It will be interesting to see what the spreadsheet looks like in September. ☯

That’s Tight, Yo!

Not a month goes by where I don’t read or hear about some new fad, diet or gimmick that’s meant to help a person get into shape faster and/or easier. For the most part, these things are usually a passing thing and don’t hold much sway in the actual progress of your fitness.

I’ve never been one for the purchase of expensive name-brand apparel. In fact, I’m usually happier wearing whatever generic brand I can find at my local retail chain. But I would be lying if I said that I don’t derive some guilty pleasure in the purchase of FITNESS apparel. I’m talking certain popular name-brands such as Under Armour and LuluLemon. And yes, before all the guys in my following start commenting about the Lulu reference, their outlets have a LOT of guy clothes.

The specific aspect of this apparel is that it is generally some form of compression clothing. Just to be clear, compression clothing doesn’t simply mean tight clothing. It usually refers to an elastic garment composed of spandex or lycra and mixed with either cotton or polyester, depending on the quality and type of garment. There has to be a certain amount of give. If it’s cutting off your circulation or feels uncomfortable, it’s kind of defeating the purpose.

Working out in compression gear

So, do compression fitness garments serve any beneficial purpose? Well, besides making my biceps look rockin’… Sorry, I took a minute to flex. My apologies. What was I saying? Right, compression garments are said to increase blood circulation and stabilize the muscle groups, allowing for a more efficient workout and less recovery time. Most importantly, compression garments can be helpful in wicking away sweat in order to keep you warm and dry while working out.

Compression garments, such as socks, have been used by hospitals for years as a post-operative way to prevent blood clots and increase blood circulation. Considering that some Diabetics have pretty bad blood circulation, this can be extremely helpful. So if it’s good enough for the medical world, it should be adequate for the fitness world as well, right? Maybe not.

According to an online article posted by Men’s Health, some studies have shown no ACTUAL or MEASURABLE effect from wearing compression garments during a workout. Any effect is attributed to something called the “Placebo Effect,” which is basically where you believe that the garment is having an effect so it causes you to work harder and produce a greater result. The Placebo Effect is a real thing, and there have been a number of studies that support it.

Dri-fit but not compression

The jury is out, since some studies say yay, some studies say nay. At the end of the day, the moisture wicking aspect is definitely real and is a great benefit. Nothing messes with my immune system like getting cold from a heavy sweat while working out. You can take advantage of that benefit by wearing a dri-fit garment that isn’t necessarily a compression garment.

At the end of the day, using what’s comfortable and best for you is what will produce genuine results. I use dri-fit and compression garments frequently, depending on the workout and what I’m trying to accomplish. And you don’t have to pay a fortune for them. It’s about the composition, not the name brand. I can concede that some popular name brands may be of a higher quality and might, key word MIGHT, last a bit longer, but if you’re working out and sweating constantly into it, how long will it last, really? ☯

When You’ve Bruised More Than Your Ego…

Don’t let the title fool you, today’s post is about actual, physical bruising. let’s leave the emotional bruising for another day… If you train in the martial arts, it stands to reason that you’ll get bruises. Let me repeat that: YOU WILL GET BRUISES!!! If you think, for one moment, that you’ll train extensively in karate or any other style in the hopes of becoming proficient without suffering bumps, bruises and abrasions, you’re kidding yourself.

I’ve recently written about the fact that proper martial arts training requires hitting something. I’ve mostly been referring to the use of pads or punching bags. But when training with a partner, speed and precision need to be developed. This can usually only be accomplished by executing techniques to their fullest extent against your partner. Your partner, on their end, need to develop their blocks in such a way that they can intercept and counter.

I have unfortunately known quite a number of instructors who have adopted a policy of “no touching” in their dojo. Although this can seem ideal, especially in a modern society where everyone gets easily offended and can construe physical contact as something inappropriate (despite martial arts being a contact sport), such a policy does you no favours. It prevents your ability to learn martial skills in the way they were meant to. If your instructor preaches no contact, he or she is doing you a great disservice.

But if you’ll indulge me for a moment as I climb down off my soap box, let’s discuss actual bruising for a moment. A bruise is basically a pooling of blood beneath the surface of the skin. There are different types of bruising, but we’re keeping it simple (for a change). Bruising happens when your tissues come into some traumatic level of contact with something solid. The capillaries beneath your skin burst and release blood into the tissue beneath the skin. The collection of this blood is what we see as a bruise.

Although bruises will initially hurt or ache, the feeling should pass within a day or two. And you should likely know that the bruise will change colours as it heals. That being said, there are certain medical conditions that can cause bruising without trauma to the tissues. Some bleeding disorders like hemophilia, and some forms of cancer, can cause abstract bruising that you may not be able to explain.

You should definitely seek medical help if your bruise is accompanied by swelling and extreme pain, bruising without knowing how it happened and if you suspect you may have broken a bone. If you have bruising and also have blood coming from ANY extremity (nose, mouth, urine…) then it requires immediate medical attention. On the milder side, bruises will usually heal on their own within a week or two at most, depending on the cause.

If you have Type-1 Diabetes, you’re likely already aware that it’s tougher for us to heal ANY wound. A simple bumping of your leg can cause bruising that will need to be treated by a medical professional, through draining or medication. This all depends on how well you manage your Diabetes, especially through the practice of good nutrition, exercise and frequent blood sugar testing. ☯

Don’t Knuckle Under 👊

Yesterday, I wrote a post about the importance of striking in the martial arts; not only from a technique perspective, but the actual practice of striking solid objects (punching bags, pads and mitts) in order to refine and develop the techniques your specific style uses. After all, how can you learn to punch if you never PUNCH something? Makes sense, right?

I think that people in general tend to underestimate the importance of proper technique and practice when it comes to throwing an efficient punch. There are a number of elements to consider: bone alignment, stance, knuckle use and where to chamber the punch from… It’s not a matter of simply throwing the fist out there and hoping to make contact. This is one of the reasons why that first punch in an actual fight usually results in injury.

For years, karate practitioners conditioned their strike through the use of a punching post called a Makiwara. Although some may argue with this perspective, the Makiwara was originally developed in Okinawa. It involved a post driven into the ground and wrapped in rope or padded with rubber or a rice pad. Practitioners would strike the Makiwara in order to develop the knuckles on the index and middle finger, which are the two that SHOULD be used during a proper punch (unless you’re using Kung Fu’s punch, which uses the last three knuckles).

Example of a Makiwara

I tried to find an image of what a karate practitioner’s knuckles look like after years of Makiwara training, but all I found were extreme photos of excessively calloused and swollen fore-knuckles that don’t ACTUALLY happen to martial artists, even when they train consistently. After three decades of hitting everything in sight and doing knuckle push-ups during every class, my knuckles STILL don’t look like the examples provided online. Seriously, Google “karate knuckles” and you’ll see what I’m talking about.

That’s MY left fist. Notice the enlarged fore-knuckles without callouses

Those knuckles are the result of years of knuckle push-ups and punching bags. If you do your punch properly, your knuckles, wrist, forearm and elbow are aligned and the two fore-knuckles will be the ones performing the strike. To do otherwise leaves you open to injury; wrist sprains, fractures and breaks, injured knuckles and lack of power behind the punch.

Knuckle push-ups are another controversial subject in martial arts circles. Are they worth it? Are they better than traditional push-ups? Well, speaking from experience, I can say that they provide a certain amount of conditioning for the fore-knuckles. They also help build the forearms, develop bone alignment for punches and builds the chest and triceps. It also helps to strengthen your wrists, but there’s a catch-22 to doing them…

You’re doing push-ups using a smaller area of stability, which can cause loss of balance and risk of falling over and spraining something. You can also injure the small bones in your hand due to the focused stress that knuckle push-ups put on them. So there is some risk in doing them, but they also offer all the same benefits that traditional push-ups do.

As with any other technique in the martial arts, the learning never stops. If you think you’ve mastered the perfect punch, I can promise you that you’re wrong. There’s always room for improvement, so work on finding the technique that works for you. Then train, train, train… ☯

Making An Impact

Of the many benefits associated with the martial arts, being able to train by yourself is likely one of my favourites. In fact, karate is one of the very few methods of training that you can literally do anywhere, anytime and with minimal equipment requirements. Given the current state of the world and the need for everyone to self-isolate, this is a comforting aspect to something familiar that I’ve been doing for most of my life.

But one of the things that is often lacking in some students’ workouts is a fundamental aspect of the martial arts… You need to hit something. Regardless of your reasons for training in the martial arts, you need to ask yourself: Have you ever punched someone? Have you ever initiated a technique and made contact with a solid object, be it a punching bag, board or a brick?

Depending on who you talk to, board breaking has been a topic of hot debate among martial arts practitioners for decades. For some practitioners, board and/or brick breaking is a pointless exercise. In the words of Bruce Lee in Enter The Dragon, “Boards Don’t Hit Back.” I’ve never been a fan of “breaking” something in order to develop my strikes properly. I’ve always been more of a bag or pad kind of guy. This is because you can practice and develop your strikes ad nauseam on pads, where boards and bricks require clean up and replacement.

But all jokes aside, you can train by yourself to your heart’s content. But honestly: YOU NEED TO HIT SOMETHING!!! How can you properly train in a striking art without actually striking something. Form and drills are fantastic for building your stamina and developing a technique. But in order to avoid injury in the event you ever ACTUALLY need to hit someone, you need to experience the feeling of your strikes making contact with a solid object; preferably something that won’t yield or give when you strike it.

This is the 8×8-inch punch pad I installed on my basement wall last Wednesday. Believe it or not, I only paid 10 dollars for this bad boy from a shopping website. I mounted it onto a piece of pressed wood, then I bolted the entire thing to the wall stud beneath this gnarly-looking 70’s clapboard. I placed it at chest height, allowing me to practice my punches, elbow strikes, knife and ridge hands. If I were still in my younger years, I’d probably even try doing my roundhouse kicks on this puppy.

Before finding this pad, I was looking into making one of my own. All you need is a square piece of high-density foam. Wrap it in canvass, leather or vinyl and stitch it shut. Then mount it on a backboard and decide where you’ll bolt it. Some of that green foam used for fake flowers can work pretty well as long as dense enough and it’s properly wrapped.

If you can’t get your hands on a punch pad or bag, and don’t feel you’re skilled enough to make one of your own (what am I, a seamstress?), another option is sand punching. Used in a variety of martial arts including karate, fill a bucket two thirds of the way with a fine grain of sand. Then you can practice punching into the bucket in order to build strength in the forearms, wrists and knuckles. If you want to add a little density to the mix, add some water to the sand.

Although fine grains of sand are generally used, my Sensei used to have a canvass sack of crushed rock hanging from a chain in his gym. I’ve never used it, but I can imagine he has. Density and type will depend on your preference and how you want to develop. You just need to be mindful of technique so that you avoid potential injury.

The bottom line is simply that even if you’re training to get in shape or learn to defend yourself, you can’t strike empty air indefinitely. Eventually, you gotta get in there and hit something. After all, you can play Grand Theft Auto until you’re blue in the face, but it won’t qualify you to drive. You need to get behind the wheel of an actual vehicle to do that. That same can be said for your strikes. ☯

Tai Chi, The Underestimated Martial Art ☯

When one thinks of martial arts, what springs to mind are the mainstream styles that almost everyone has heard about. In that respect, I’m referring to Karate, Tae Kwon Do and Kung Fu as prime examples. And any of their offshoot styles, of course. But when someone tells you that they study the martial arts, the first thing that comes to mind likely isn’t Tai Chi…

First of all, what is Tai Chi? According to a page on the Tai Chi Foundation’s website, “Based on softness and awareness instead of force and resistance, tai chi chuan (also referred to as tai chi, taiji or taijiquan) has been recognized for centuries as a method of self-cultivation and an unexcelled form of self-defence. In Chinese, tai chi means “Supreme Ultimate.” (https://taichifoundation.org/what-tai-chi-chuan?gclid=EAIaIQobChMIupeU-Kjr6AIVLf_jBx2uOA6SEAAYASAAEgLrrfD_BwE)

Fitness group doing tai chi in park on a sunny day

That’s just scratching the surface, really. Tai Chi is a Chinese martial art, which makes it a style of Kung Fu. In the Western hemisphere, people associate Tai Chi with something that the older population does to improve flexibility and blood flow in the body. Although these certainly are some of the benefits, people often seem to forget that Tai Chi is actually a fantastic style of self-defence, and traditional Tai Chi includes all the same aspects as any other martial art including weapons, forms and faster movements than the slow and steady pace we usually see happening at a public park.

The beauty of Tai Chi, which has often been referred to as “meditation in motion”, is that it’s low impact and places very little strain on the joints. For an old dog such as myself, who has been practicing high impact and full-contact martial arts for over 30 years, this can be a welcome change. The movements automatically cause you to inhale and exhale appropriately to control breathing and helps you to solidify your posture.

Tai Chi also helps by providing other benefits, including but not limited to improved flexibility, balance and muscle strength despite the slow speed and low impact. These are a result of circular movements that never extend or stretch the joints or connective tissue. The Mayo Clinic’s website has an excellent article on further benefits and advantages of Tai Chi, which can be read here: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/tai-chi/art-20045184

Much like Karate, Tai Chi boasts a number of different styles and offshoots that focus on different aspects as they relate to their respective benefits. So if you’re thinking of starting Tai Chi, you may want to observe a couple of classes before you make a choice. Like any martial art, styles are subjective to the practitioner so you’ll want to ensure that you join a school that will fit your needs and requirements.

Lastly, I’d invite anyone who still thinks of Tai Chi as an “old person” style of the martial arts to do some research into the more traditional forms of the art. In fact, there are a number of reasonable videos on YouTube that demonstrate Tai Chi at combat speed and some with weapons. I, personally, have studied Taoist Tai Chi, which is an offshoot of Yang-style Tai Chi. I never stuck with it, given everything else I try to cram into my brain, but it was certainly an enjoyable experience. ☯

Fuel The Machine 🍔

A big part of maintaining good health is nutrition. Food plays an important role in most of the aspects I write about, including Diabetes and fitness. Obviously. So how does one use their eating habits to maximize their fitness? I may have used a cheeseburger emoji in the title, but this doesn’t mean you should start wolfing down burgers. I’m just a fan of burgers…

It stands to reason that some of the basic food elements should be observed. Protein is important for the construction and repair of muscle tissue and carbohydrates are required as fuel. I’ve covered those aspects in previous posts, but when is the best time to eat when working out? The jury is out and sometimes it depends a bit on preference.

According to an article posted by HealthLine.com, exercising on an empty stomach could have some benefits. A fasted system means that the body may burn through its fat stores as fuel as opposed to using carbs, especially if you haven’t ingested any. There’s no firm evidence showing that will lead to permanent weight-loss, and the article also indicates that food should be consumed some hours prior to a long workout, as your body may need the additional fuel to get through the workout.

Either way, the article postulates that one should definitely eat AFTER a workout, especially if you worked out with a fasting system. The body will need to replenish its energy store and replace lost nutrients. (https://www.healthline.com/nutrition/eating-before-or-after-workout#long-duration-exercise)

Timing can also be an important factor. One usually shouldn’t eat immediately before working out, as this can cause stomach problems as your blood supply is dedicated to your muscle tissue instead of digestion. But you should certainly snack/eat a meal within an hour of working out in order to replenish yourself.

Try to choose healthy options that will provide what your body needs. Chocolate milk is a fantastic fitness staple, since its loaded with protein and carbs. Excellent for replenishing your body. It’s also made primarily of water and will help to keep you hydrated. You want to avoid fatty foods as these will take your body longer to break down and digest and, well… fat, right?

At the end of the day, the best course of action comes down to your preference. Every person’s body is different, so the requirements may be different as well. But the important and common factors are to drink plenty of water to stay hydrated, eat well to replenish AFTER a workout (but mind your portion size) and don’t be afraid to snack. Bear in mind that one of the things your mother told you growing up was accurate: breakfast is the most important meal of the day. ☯

Take Time To Heal

Like most martial artists, I’m no stranger to blood, sweat and tears. There have been multiple times in the past thirty tears when I’ve “pushed through the pain” and trained and/or worked out even when I felt ill or weaker than I should have. It’s no mystery that high blood sugar and other Diabetic issues can weaken the body’s immune system and make Type-1 Diabetics more prone to colds and other annoying illnesses.

But despite one’s pride and hard-headedness, is it IDEAL to train when one is sick? Depending on who you speak to, recovery time is always the best route. Allowing your body the time it needs to heal is preferable, especially when Diabetic, to pushing your body to where you compromise your immune system and potentially open yourself up to infection.

I’ve been struggling with a cold for the past four days. At the risk of being accused of having “man flu,” my face has been swollen and in pain, sinuses are pooched and I have an extreme lack of energy. Today is one of the first days that I’ve begun to feel better. I’ve stayed off my feet and taken it easy but my wife has suggested that maybe the best medicine would be a solid workout to build up a sweat and burn the illness out of me.

I’ve done some reading from all of my general go-to websites, including WebMD and the Mayo Clinic. I’m surprised to find that most of the sources I consulted all seem to agree on the same limitations and factors when considering working out when sick.

According to a quote on WebMD by Neil Schachter, MD, “if your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it’s okay to exercise,” He goes on to explain, “If your symptoms are below the neck, such as coughing, body aches, fever and fatigue, then it’s time to hang up the running shoes until these symptoms subside.” (https://www.webmd.com/cold-and-flu/features/exercising-when-sick#1)

According to a Q&A response provided by Edward R. Laskowski, MD on the Mayo Clinic’s website, the same “neck check’ rule is to be considered when thinking of working out while sick (https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20058494)

The point at which you should NOT work out, includes when one is suffering from a fever. Having a fever puts you at higher risk of dehydration, muscle cramps and aggravated Diabetic issues. Below the neck symptoms that should be considered include vomiting, diarrhea, coughing where something is expelled, body pain and fatigue.

At the end of the day, the decision whether you work out or not falls on your shoulders. If you’re not feeling up to it, don’t do it. Another option, if you feel well enough to do anything, is to simply tone down your workout so that it doesn’t floor you. Take a walk instead of a run. Do Tai Chi as opposed to shadow boxing. And if you are returning to your workout routine, do it gradually.

If your workouts are done in a public setting, such as a gym or fitness centre, then be considerate of others in relation to your illness. Don’t be blowing your nose every five minutes and putting your hands all over the equipment, spreading your phlegm on every surface. Carry a towel and be certain to place it on the bench before you lay on it. Use an alcohol-based sanitizer after you’re done with the equipment. And be certain to scrub your hands with soap and hot water often.

At the end of the day, you and your body will dictate whether you decide to continue exercising or not. Considering my cough, fatigue and all over bodily aches, I don’t regret choosing not to workout over the past several days. And a decent workout can even be beneficial as it can provide benefits such as opening the breathing passages. But I’ll admit that I can’t wait to get back at it. And don’t forget to test your blood sugar often. ☯