30-Day Challenge: Day #8 […and Exercise while Sick]

30-Day Challenge (Day8)

Ugh, I woke up this morning with chills and a fever.

But being the honeybadger that I am, I went into work anyway. I popped a couple Advils to bring down the fever, upped my water intake, wrapped myself up in my huge wooly scarf, and plugged away at my computer until it was time to go home. By 5pm, I was feeling somewhat functional again.

I’ve been so good with my new exercise routine, never missing a day since I started. Then all of a sudden I get a fever. What should I do? Should I skip a day and call it quits, or should I exercise when I’m sick?

Regular exercise is important to stay healthy, but there are times when working out may have the opposite effect on the body. When it’s a cold, it may be OK to work out since it may actually clear your nasal congestion and make you feel temporarily better (just try to avoid the gym where your germs can launch onto unsuspecting strangers). When it’s anything more serious, like a fever, it’s better to give your body a break. A good way to determine if you can exercise while sick is to perform the “neck check”. As a general rule, if the symptoms are all above the neck then it’s usually safe to exercise (i.e., sore throat, runny nose, colds, headaches), but decrease the intensity of the exercise and increase the water intake. If the symptoms are all located below the neck (i.e., cough, stomachache, diarrhea), then it might be best to just rest in bed and avoid risking more injury or illness.

Obviously the most important thing is to listen to your body.

Well, I decided to do just that. I know you’re technically suppose to avoid physical activity when you have a fever, but given that it sort of went down by the evening and I felt a lot better, I decided to give Day #8 a try. Gee, I’m just that hardcore. I started out nice and easy, not pushing myself that hard since I wasn’t exactly feeling 100%. I managed to get through the first part OK, doing less reps than usual, and finished it without feeling nauseous or lightheaded. The second part was a bit tougher since each round was a bit longer, and it was mostly all upper body. I did cheat a bit on those, stopping here and there for a mini break. I guess I’m allowed to my body slack a bit today though, non?

On a side-note, Happy 90th Birthday to my Grandma!! She is such an amazing inspiration, and I love her so, so much! She has such a big heart and genuinely loves to help people. She has been teaching Tai-Chi in Hong Kong for over 50 years now …and all for FREE. She would brave through storms, (mild) tropical cyclones, cold weather, and extreme heat just to teach and help her friends, neighbours, and even strangers, stay healthy through regular daily exercise. Her group has grown from 6 students when she first began, to now over a hundred people. She has helped countless people who suffer from illnesses, such as those with severe arthritis, regain some mobility in their limbs. And she does this for free, for 365 days a year, and all without asking for anything in return. She is truly a beautiful and amazing person ❤ Here is little baby me and my awesome grandma:


Here is Lisa’s workout taken directly from her website with some of my modifications, and a link to the video.

DAY #8:

Timer is set to 10 seconds rest & 30 seconds work for 52 rounds. The first 10 seconds is a break, followed by 30 seconds skipping,10 seconds break, and a 30-second round of an exercise (listed below).

There is a Strength & Conditioning Chest & Back Bonus after the 52 rounds, where the timer is set to 10 seconds rest & 50 seconds work for 11 rounds (no skipping in between rounds).

Today’s Workout:

  1. Walking Push Ups
  2. Hip Swing [using Hand Weights]
  3. Left Leg Squat & Behind Toe Touch & Reach [using Hand Weights]
  4. Right Leg Squat & Behind Toe Touch & Reach [using Hand Weights]
  5. Clean & Press + Squat & Press [using Hand Barbell]
  6. Elevated Spider Push Up
  7. Push-Up, Burpee, Tuck Jump
  8. 2 x Switch Lunges & 2 x Wide Squat
  9. Left Woodchop Knee Abs [using Hand Weights]
  10. Right Woodchop Knee Abs [using Hand Weights]
  11. 10 Mountain Climbs & 2 Walking Push Ups
  12. Left Arm, Left Leg – Lunge & Press [using Hand Weights]
  13. Right Arm Right Leg – Lunge & Press [using Hand Weights]
  14. Tricep Dip & V Knee Tuck
  15. Low Plie Squats & Straight Punches [using Hand Weights]
  16. Burpee & Tuck Jumps
  17. Straight Legs + L&R Alternate Toe Touchs
  18. Ski Abs
  19. Mat Jumps
  20. Side Oblique + Push-Up (L&R Alternate)
  21. Plank – Jump In & Out Legs
  22. Weighted Globe Twists
  23. Left Pogo & Press  [using Hand Weights]
  24. Right Pogo & Press [using Hand Weights]
  25. Reverse Plank
  26. Plank + Up & Over (L&R Alternate)

Strength & Conditioning Chest & Back Bonus: (10 seconds rest, 50 seconds work)

  1. Chest Press [using Barbell]
  2. Bentover Row [using Barbell]
  3. Bentover Flys [using Hand Weights]
  4. Deadlift & Bentover Row (L&R Alternate) [using Barbell]
  5. Reverse Push-Ups
  6. Push-up Punches
  7. Lay Ugi Flys [using Hand Weights]
  8. Left Arm Row [using Hand Weights]
  9. Right Arm Row [using Hand Weights]
  10. Left Plank Ugi Forward & Flys [using Hand Weights]
  11. Right Plank Forward & Flys [using Hand Weights]

One thought on “30-Day Challenge: Day #8 […and Exercise while Sick]

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