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?

So I thought I would come back and update two years later. Probiotics and Vit D helped me not get ill quite as often, but I still haven’t got to what I would normally think of as a minimum exercise level (3x30m jog/week).Tried bodypump recently, my HRV absolutely tanked.Dr won’t prescribe hormones as I had some migraines. So frustrated with it all. Hope others are doing better.

Hi OP. Sorry to hear this hasn’t improved over the years but then I guess at least it hasn’t got worse?

I had Covid last October. Felt very fatigued for 6 weeks. Thought I was better so jumped back in to exercise and got worse - chest pain/high heart rate/fatigue.

I would also get flu like symptoms after exercise at a certain level (used to run about 25 miles a week).

So many complex things going on I think. One of which may be our energy systems such and mitochondria are damaged. So you go from aerobic to anaerobic at a much lower heart rate. This causes huge inflammation and tiredness and can also cause a release of cytokines (which we also release when coming down with illness). High intensity exercise is basically toxic to us.

Also - latest research has shown covid damages the vagus nerve so we have a huge amount of nervous system dysfunction meaning it’s hard for our bodies to get in to a state of rest and recovery.

This summer after thinking I was better and daring to do a little more exercise my heart rate is now shooting up on basic activities. Saw a doctor and Ivabradine is helping (like a beta blocker).

My plan now is to double down on all the mindfulness, breathing, yoga etc. I can walk the dog but an hour or so is enough. I can do weights and have built up to around 40 minutes 3 times a week- this is my non negotiable and will forgo other actives for this.

I need to get better at saying no to parties. I have so many 50ths at the moment and it feels bad to miss them.

I do a little cold water dip/sauna but no idea if that helps.

Looking at unfortunately changing my career as I work in the fitness industry and can only do about 3 classes a week. Used to do 8, walk the dog for miles and then go for an 8 mile run!!

Oh acupuncture was also helpful when I was feeling really bad.

My HRV is pretty crap though and tanks if I have a slightly busy day.

Maybe this is it now? No more running and a lot more rest and relaxation. Frustrating! I wish you the best.

When the time is right HRT is very helpful - it’s anti-inflammatory and helps me sleep! Migraines should not be a contradiction- ask to see a specialist.

Sounds like you’ve had an awful time @Delatron, this must be a nightmare when exercise is your livelihood.
Thanks for all the information, you’ve given me a lot more things to google.

Can I ask how low is your HRV? Mine’s usually 20-ish, it went down to 12 before I got ill recently.

It is tricky @KeepGettingIll ! Thinking about career change but also in denial and hoping for some improvement.

HRV is really unique to the individual so from what I understand it’s based on what is normal to you. Before I was ill with bloody Covid it was around 60. It’s gone down to around 30-40 now.

Though I look at DH’s and his is 30. So for me 30 is low.

Maybe it’s my new normal though and I need to accept that. I think stability in HRV is the most important thing. For a while it was swinging wildly from 80 - 30.

I hope you can find some things that work. I’m hopeful that this medication to slow my heart rate will eventually lead to improvement and I’ll be able to exercise more.