Last week I decided to do something that I pretty much never do: take an entire week off from working out.
I had been exercising pretty hard, and my nagging calf and foot injuries were bothering me, so I knew that at least a few days of rest was necessary. With a 4-day trip to Miami coming up, I decided it was the perfect time to give my body a rest from working out for a solid week. Besides a very mellow yoga session one morning, walking around a decent amount in Miami, and taking my pup for walks once I got home, I got little exercise all week.
Everyone has a different exercise balance that works for them. Me? I’m somewhat of a fitness freak. Typically I train 6 days a week, with one of those days being something low-impact, like a long yoga session. I switch up my routine a lot and love working out. To me, it’s challenging and fun, and if I don’t workout for a few days, I start to get an itch to move.
I’m definitely a no excuses kind of person, and I prioritize my workouts as something that’s simply built into my schedule as a must-do. I skip a workout here or there, but 99% of the time, if I plan on working out, I do. I think that this mentality works out well for me in life, but it can also hinder me because I have a hard time taking a rest. But what I’ve realized is that there are excuses to not workout, and then there are legitimate reasons. Sometimes it’s more beneficial to your health to rest up, and here are 4 instances when that’s the case:
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1.) When you’re under the weather. This one definitely depends on what the sickness is and how crappy you really feel. I find that lower impact workouts are sometimes the best thing to do if you aren’t feeling like hell parked on your couch, but you also don’t feel 100% and don’t want to completely drain all of your energy working out.
Coincidentally, I’m a little under the weather right now. My allergies were acting up in Miami and I lost my voice due to the loud clubs, cigarette smoke (so gross!) and lack of sleep, and in the last few days, I’ve had upper respiratory congestion going on. Having a cold can be hit or miss. Yesterday was my first day back since my one week hiatus, so in the morning I did a 30-minute HIIT working and felt fine. However, as the day went on, I started to feel more wiped out, so I opted out of the tennis session that my hubby and I had played on doing together.
So, when you aren’t feeling your best, you just have to use your best judgment and determine if it’s better for your body to move and sweat, or to get some R&R.
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2.) When a nagging injury is tweaking. If you have weak spots in your body that are injury prone, they tend to act up if you’re overusing them and putting too much stress on the given area. In this case, it’s best to give yourself a break to recover.
I definitely notice that when I hike a lot or do a lot of high impact exercise, my foot’s sesamoiditis acts up. If I scale back for a few days on exercise where my foot is put under a lot of stress, I feel better.
3.) When you’re sleep deprived. If you’re a morning exerciser, it’s tempting to hit that early AM snooze button, but is there a time when it’s better to stay in bed? I say yes. Sure, most of us skimp on sleep sometimes, but if you’ve had a particularly stressful week and/or have gotten lackluster nights of sleep all week, it might be more beneficial to your body to get that extra hour of sleep than workout. You have to look at the bigger picture of health and decide if getting those extra zZz’s is your healthier choice.
4.) When you’re ridiculously sore. All of us exercisers have been there: You wake up and roll over, and the first thing you think is, “Oh my gawdddd I am SO SORE!!” While sometimes you have the option to avoid further stressing your sore muscles and focusing on other body parts, if you’re all-around sore, I say skip your workout. You worked your body really hard, and now those muscles need time to recover.
When I’m super sore, often all I’ll do movement-wise is go on long walks with my dog, stretch and foam roll, and sometimes will do yoga. It feels good to me to move, but not in a way that puts too much stress on my body while my muscles fibers are torn and achy.
When it comes down to it, living healthily is all about listening to your body. If you move often but rest when needed, fuel your body with nutritious food that feels good to you, get the amount of sleep that you run best on, and drink enough water to keep you happily hydrated, chances are you’ll be in good health.
I workout a lot, but I also try to honor how I’m feeling. Taking a week-long break was definitely a good move for me, and at the same time, I was happy to get back to it yesterday. Now if only I can get rid of this upper respiratory congestion… I think I’ll be laying around more than usual this weekend because it’s what my body is needing!
Tell me, how often do you workout? What other instances do you think should be added to this list?
Laura @ Sprint 2 the Table says
How about when you’re on vacation? 🙂 Seriously though, I’d been pushing it pretty hard and having those 2 weeks to recover and just sight see with a (very) occasional run made my body so happy. It’s also good for your sanity and balance. The word won’t actually end if you don’t go to the gym. Who knew? Ha!
foodielovesfitness says
Ha! Yes, vacation is a time when a workout break might be a good idea. I usually workout on vacation though – not gym workouts, but things like going for hikes or bike rides – to try to compensate for all of the extra food and drinks I’m taking in!! 😉
Jennifer says
I read this post at the perfect time… I was feeling bummed at myself for skipping my barre class this morning, but I think I really needed the extra 90 minutes of sleep instead. Thanks for that!
foodielovesfitness says
So glad to hear it, Jennifer!
Emily @ Swets and Beets says
So true! This is such an important topic … I was just telling someone how guilty I sometimes feel when I skip a workout. But sometimes it’s necessary! And okay! 🙂 Have a great weekend Nicole 🙂
foodielovesfitness says
Definitely! And there’s a fine line between being dedicated to health and your workouts, and being obsessed to a point where you feel totally stressed and guilty if you don’t exercise or don’t eat perfectly… and that extreme isn’t healthy and causes unnecessary stress, which results in a slew of other negative things, like the overproduction of cortisol and a slower metabolism… and who needs those things?!
GiGi Eats says
Oh I never DONT stop working out! I am just ridiculous. When I am sick and dying, I WILL STILL work out! I always tell myself I can relax when it’s DONE! ha ha ha.
foodielovesfitness says
Girllll that is the exact OPPOSITE point of this post! hahaha. My belief is that extremes are too easy, but truly living healthily is about balance and listening to your body — even when that means skipping a workout once in awhile. So give yourself a break when you’re sick and dying!! 🙂
Annie @ The Garlic Diaries says
Great tips, Nicole!
foodielovesfitness says
Thank you, Annie!
Marielle says
Great tips!! I’m totally like you, I build in my workouts as part of my day and usually workout 5 days a week. It’s hard for me to skip because I feel antsy if I don’t exercise. But days off is always important for your body !
foodielovesfitness says
Very true! Did you feel at all antsy towards the end of your 6 weeks of not working out post-baby??
Ashley says
Love these tips / points. I love to workout but I’m trying to be a little kinder to myself lately – like when I get sick! I hope you are feeling better!!
foodielovesfitness says
Good for you! I’m with you, I think we all could probably benefit from being kinder to ourselves — whether it’s nixing the negative self-talk, treating ourselves more often, or just giving ourselves a break when we need it.
Cailee @ http://hellohealthyeating.com says
Girl, you always inspire me!! I don’t have the personality/ desire to workout hard core… I’m more of a chill, I’ll go for a walk kinda gal, but I just love how driven you are, even when it’s listening to your body to take a rest (that you very much deserve!!) Hope that you feel better soon!!
foodielovesfitness says
Thanks so much, Cailee! I’m back to 100% thankfully! 🙂
Britt@MyOwnBalance says
I definitely hear you on the under the weather one. I’ve been feeling a little off for a few days now so I haven’t worked out in awhile. I’m hoping I feel better soon so I can get back to my workouts! I have to disagree on the sleep deprived one though. If you have a baby, you are constantly sleep deprived so I would never workout otherwise. Haha! 🙂
foodielovesfitness says
Hope that you’re feeling better lady! Ha, well…. for moms of babies like you, I would say that it’s okay to skip a workout here or there if you’re EXTRA sleep deprived and have had some hard nights with lots of wake ups 🙂