Get ill whenever I exercise

[KeepGettingIll]

Can anyone please help me understand why I keep catching bugs every time I restart intense exercise since covid? Anyone else had this?

I had covid in 2020 before there were vaccinations available, wasn't hospitalised but had a couple of scary times with shortness of breath and was off work 2 months before I was fit enough to return to work on my feet all day, it was still a struggle then due to fatigue and shortness of breath.

I've still never regained my full exercise capacity. I used to be able to jog for an hour or do two lively gym classes one after the other.

I had a baby in 2021, the baby weight fell off after as the baby would only nap in a moving buggy so I walked miles. But any more intense exercise than that and I seem to get ill.

I rejoined the gym in January this year and started swimming, built up to gym cardio, got up to 30 mins jogging- and got cold/flu symptoms, had to rest, recover and build up from scratch again. It keeps happening in a cycle, within a week or two of getting to a regular 5k jog. Even before I joined the gym the same was happening with jogging outdoors. After 9 months of trying my best with the gym I'm still where I started in terms of fitness, well feeling grottier right now as I'm ill again so full of catarrh, weak, no appetite and just want to be horizontal.

Is this my new normal or what can I do to stop the cycle? I never used to get ill like this before, I would get colds but not be wiped out like this. I worked an active job and never needed time off sick. I don't know whether to blame covid, pregnancy/birth, age (40s), or having switched to a sedentary job, but it feels like covid was the point where it changed.

I've read about people having ongoing heart/lung problems after covid but not like this where I just keep catching things, it seems more like an immunity problem? I'd feel a bit silly trying to get a GP appt for colds so if anyone can shed any light I'd be very grateful please?

Post-exertional malaise can present as cold/ flu symptoms, maybe it's that?

How old is your little one now? Are they in nursery? Are they bringing home germs constantly. When mine first started childcare it was pretty grim, they were constantly poorly and so was I, which then has a knock on impact on your ability to exercise through both tiredness and illness. It was a pretty soul destroying period of time. 6 years later, I run every day, covering 50-60 miles a week and rarely get ill (although did have Covid a couple of weeks back, but only missed two days running and lightened some of my other days for a week). Occasionally after a really long run or intense period of training I can feel the fatigue building and I'm might feel a bit cold and achy - but good sleep and nutrition and it doesn't last.

Thanks for replying, especially at this time of night! My little one is 2.5, started nursery at 1 so we (touching wood) seem to have got through the worst of the nursery bugs some time ago. Little one sleeps ok, I do suffer insomnia but it's better when I exercise, another reason I'm trying to get my proper exercise routine back.

I've just been reading about how athletes tend to catch more colds after intense/prolonged exercise but regular exercise reduces the risk. I'm no athlete but it does feel like my body is now classifying what used to be regular exercise for me as intense/prolonged. www.sciencedirect.com/science/article/pii/B9780128145937000153 www.sciencedirect.com/science/article/pii/B9780128145937000153

I have a watch that does heart rate/zones etc so maybe I will have to get geeky and experiment with limiting exercise intensity. Jogging has always been hard for me but very effective for weight loss and feeling good, but maybe I will have to plonk my bum on a bike or rower for 6-12 months instead then try jogging again after that.

Sounds like you need to improve your immune system as Covid followed by childbirth will have weakened it and then you've had a further beating with nursery bugs. Intense exercise will also weaken it. Try taking a probiotic like Symprove, eating lots of fruit and veg and try to get plenty of decent sleep (hard with a toddler!). Reduce the intensity of your exercise and build up more slowly to give your body adequate time to recover.

This is a classic heading for chronic fatigue syndrome response so you really need to read up a bit more about how to look after yourself, this cycle went on for years for me ,I’m now chronically I’ll with cfs . Agree with pp. about looking into gut health and immunity support.

Oh yikes I can do without cfs! I've always tended to eat fairly healthily and also take vitamins/minerals, but have never tried probiotics so maybe that's worth a stab.

@KeepGettingIll i’m a lot more stable since improving my gut health and now get far fewer bugs , it’s also about managing stress levels and learning when to stop and not push yourself…likewise I was in my 40s with 2 young kids, sleep deprivation and regular exposure to bugs .anytime I push it now I will get an inflammatory/cold type/sore throat response so I suggest you look into pacing and working out a baseline. Also highly recommend mindfulness …and HRT!!

Thanks, it's useful to hear what has helped. I've just had a brief Google on pacing, if there's anything particular you'd recommend to read I'd be interested to hear. I've done a lot of meditation/yoga etc in the past and while I don't have time now I do think the benefits have stayed and I don't tend to get too stressed. I'm hoping it's not time for HRT just yet! Day to day I'm fine except the bad sleep, it's just when I try to add fitness in it seems to tip me over the edge.

Really interesting post. This sounds like me and I’ve had long Covid since 2020. I am pretty much recovered and basically lead a normal life now but I can’t do intense exercise without getting ‘flu like’ a day or so after. It’s taken me absolutely ages to build back to where I am but still I can’t run etc as will come down with what is post exertional malaise If I push too hard. It’s immensely frustrating I too was running 30km a week before Covid and super fit.

when you say ‘you’re unwell’ can you describe those symptoms? Is it an actual virus eg you have a sore throat, fever and phlegm or is it aching muscles, exhaustion, headache and shivery? If it’s more the latter I’d (sadly) say it’s more like PEM /chronic fatigue/long Covid .

im really sympathetic as I’m in the same boat but I was so unwell for so long I’m grateful to be back where I am now at ‘moderate’ exercise at least.

Also I have a friend who is exactly as you are describing since Covid a few years ago. She didn’t have long Covid but every time she really pushes herself she gets ill.

Agree with all the tips about gut health and sleep. Personally I’ve forgotten all about running now and I focus on walking, strength, dance, swimming and overall activity that I enjoy. Because I feel well most of the time now I’m happy so I don’t miss the hardcore cardio as much and I assume if I continue being healthy and living a happy low stress life one day I’ll be able to do it again.

I’ve also found I can usually manage 10-15
mins or so higher level cardio and I’ll be fine. So I often start my workouts with cardio for 15 mins (HR up to 150 max) then I move into strength for 30 mins and my body appears to like that approach. Before I used to run and run and be at 160-180
for maybe 60-80 mins and there’s no way I could do that now without feeling bad afterwards so I just don’t. And intermittent cardio is also ok for me eg hill walking. I sometimes walk up a hill and jog down it.

Hi @Atissue123 I'm sorry to hear you and your friend have had similar. It's interesting to hear I'm not the only one.

I'm getting actual viruses, this one started with an intense sore throat a week ago and I stupidly pushed on with a 40m/5k jog on day 2 then I got runny nose, cough, migraine type feeling with nausea/headache day 6 and days 7/8 I've got catarrh and been falling asleep all over the place. So a week of illness and I guess it will probably be 3-4 weeks before I build up to feeling like jogging again and longer to get to 5k. This is what's happened over and over again the last few years, it's always just after I get up to doing 2 or 3 5k jogs in a week- just when I feel I'm ready to start getting fit.

The rest of the family have had cold symptoms too but I've had it worse, whereas I used to be the irritating one that didn't really suffer past a brief runny nose.

I'd reframe exercise as 'reconditioning' in your mind, lots has happened to your body. To get into this mindset I've found activelyautoimmune a good person to follow (on insta).

Practically I would have a go at exercising within certain HR zones and building up a lot more slowly than you think you need to. This should help break the boom/bust cycle. Google 'CHOP Protocol' for the kind of thing I mean and you can adapt for your own use.

Good luck and I hope you're back to it soon enough!

Sorry OP that should be the 'CHOP Dallas Protocol' or the Levine Protocol

I'd suggest writing up a diary of your symptoms. What you do and the consequences it has. Then see your doctor with it. I would say you are too well to be diagnosed with CFS/ME, but maybe something else is happening related specifically to long covid.

I'd also say take it a bit easier in the meantime until you've had some tests done.

Thanks @YellowJoggers that's interesting to see the CHOP protocol, maybe I can try that. I hadn't realised that my natural approach to exercise is to start flat (swimming) and gradually work towards being more upright (and if I got that far I'd normally go on to jumping up and down in aerobics), interesting to see the progression outlined that way on paper. I did have some of the POTS symptoms with covid, my heart would be racing after walking upstairs, I would have to sit down waiting for the kettle to boil.

Right now, it's your new normal (sorry)

You can't push through either covid fatigue or long covid fatigue, and it's counterproductive to make the effort. You need to rest.

I think you are going to stop trying to push through and give yourself permission to rest and go gently for longer while your body recovers.

And I say that as someone who bloody loves exercise but I have a condition that means anything beyond gentle exercise makes me ill. Yes it's incredibly frustrating but your body is telling you something.

@KeepGettingIll That's interesting, I'm a huge believer in your body knows what it needs. The trick is learning to trust and listen to it! Easier said than done.

Hey
Sadly have similar history but long covid three kids then proper burnout (4m in bed, could hardly walk and lost eyesight)
Used to get tonsolitid x3 werks a lot, contsant colds, pull random muscles ...

Ive managed all of 2023 no illness. What I do now (age 40, 3 kids, FT job)
Wfh 80%
Walk 12k steps a day, offen in evening when calmer
Gym x3-4 max per week: run at 6.4im ph only (light jog) for max 30m lots of stretching & water; or swim gently max 1hr lots stretching

Take HRT, peri meds. Collagen. Loads of stronf vitamins- k d b magnesium super strength
Bronlmelain vitamin chromium & bromine for inflammation
Drink synprove like recommended above and agulp sachets

Have massage once per week
Lieten to spa music alot
Cut drinking max x2 per x2 days, me and DH often go for date walks in esrlg eve (teen kids)
Do 1 big party per month eg for a 40th, turn down more
DH gets kids to schl (they walk bug he does 8-9 shift) so I get up at 8:40am (more sleep)
Go to bed earlier for sex eg 930pm as is more relaxing

I am long term GF and allergy teatsd whole family turns out allergix to white wine (causes ulcers. Dry mouth. Skik rashes) so now avoid

Went ont HRT asap at 40.

Basicslly mega proactive about staying well - once uv burnout u never ever want to go back

No more competitive races / marsthons for me but who cares really

@MaximumSunshine this is really helpful for me to read. It’s basically how I live my life now having mostly recovered from Long Covid. I have started to realise that I may need to live like this forever or for a long time and I’m ok with it. I’ll take on some of your tips.

peri menopause drugs - what do you take? I am 41 and I think something may help as I do have symptoms but there’s a history of breast cancer in the family and I have an oestrogen fuelled womb condition (endometriosis) so the GP seems reluctant to even consider the idea.

This is me too only it isn't actual illness. I think I've had it for years but used to think I was fighting off an illness as was always better the next day. However, during lockdown when we weren't mixing with anyone I realised it always was the day after running.
I hadn't had covid at that point (to the best of my knowledge including negative antibody tests) so I don't think it's long covid.
I've got to the point that sometimes it happens even after pretty low intensity exercise (running up a few flights of stairs at work) but also after long hikes as well as running.
Keeping the runs short seems to help but I keep trying to work out if it is poor electrolyte symmetry, not enough carbs, blood sugar related or simply PEM. Symptoms are fuzzy head and sometimes achey. Tried all kind of supplements and had blood tests which are all fine.

I'm mid forties. Should I try HRT? Has anyone had it help with PEM/ long covid symptoms.

So I decided to try and rest, mentioned in passing to dr who said I was run down. Was going to go back to exercise when I felt energetic, that hasn't happened yet since being I'll late September. This week has been quite stressful at work, I have a new cough and chest feels a bit funny and my garmin watch gives my resting heart rate as up in the sixties whereas it usually says mid fifties. This week it has also started reporting vigorous exercise sessions for non brisk walks whereas I used to have to do really intense aerobics to make it register that. I guess I need to rest and recover from yet another bug, this time not triggered by exercise, and see how it all looks then. Haven't used my gym subscription for two months and counting which is frustrating but it seems like admitting defeat to cancel it! Hope everyone else on this thread is doing ok.

@KeepGettingIll that sounds like either the work stress has tipped you over or that you are actually unwell (could be either). Sadly personally I now find any type of stress tips me into mild flu like symptoms (sometimes shortlived). That doesn't mean I can't exercise, it means I have to be very very careful not to overload myself or exercise in a way that my body perceives as 'stress'. it is highly frustrating but I have learnt how to manage it well now but it did take 2 years. Personally I would cancel the gym, when you start back go with yoga and walking and then gradual build up. Do exercise (let's call it movement!) that is enjoyable, not the type where you would struggle to chat to a someone at the same time for a while. I do dance, yoga, walks etc and sometimes swim or cycle. No running or anything where I am really pushing myself (sadly).

Thanks for replying @Atissue123 and I think you are spot on with "Let's call it movement" much as I hate to admit it. I'm conscious I know that eg bed rest is really bad for people so I must make an effort to eg walk or do yoga rather than just sit all day, even though it is so frustrating! Off for a walk now. Thanks for your support.