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How to Manage Your Workout Plan in Difficult Situations

Exercising regularly is one way to keep your body healthy. In fact, working out has been proven to lessen the risk of chronic diseases like diabetes and heart disease, according to The American College of Sports Medicine and the American Diabetes Association.

However, working out and exercising daily is not as easy as it seems. Despite its universally known health benefits, not everyone engages in an active lifestyle, most especially during difficult situations.

This article talks about how different situations can affect your workout plan and some tips on how you can overcome these difficulties.

How difficult situations can affect your workout plan?

Sticking to a regular schedule when exercising is not as easy as it sounds. In fact, it takes commitment and a lot of effort. Especially because we face different potential hindrances every day such as the lack of time, self-confidence, motivation, boredom, and many other factors. While these reasons can be solved through routines, goal setting, and careful and professional planning, there are some factors that affect your workout plan that require different solutions.

Below is a list of some difficult situations affecting your workout plan and how you can work it out.

Exercising When Sick

Feeling under the weather is another thing that hinders you from exercising. Though it is one way of strengthening your immune system, there are still certain illnesses where exercising is not the best thing to do. So, if you want to manage your workout plan and continue exercising when sick, it is recommended that you follow the neck rule.

Dr. Richard Besser, MD discusses the neck rule if you want to continue exercising when sick. This rule essentially separates the body into two sections: above and below the neck. He states that if your symptoms are above the neck, bringing a sweat is considered safe. However, the illness is below the neck, like diarrhea, cough, vomiting, and sore throat, taking a few days off and resting your body would be the best idea.

Training When You Have an Injury

Injuries happen no matter how careful you are or no matter how hard you may try to avoid it especially if you play sports or you have overdone an exercise. While it is important to give your body the chance to properly heal when you have an injury, accompanying it with proper exercise might help you recover faster. According to a pivotal study published in 1981, chronic pain patients who performed more exercise experienced less chronic pain than those who do not.  But, of course, this will depend upon your doctor’s recommendation and go signal, as well as with the signals that your body shows.

Managing your workout plan during an injury is on a case-to-case basis. Different types, locations, severity, and nature of injury requires different workout plans. However, the general rule of thumb is applied during this kind of situation, and these are as follows:

Listen to your body

When your body feels pain, it is its way of telling you that something is wrong. Ignoring these signals and continuing with your regular workout plan may cause you additional damage. So, when you feel pain, stop exercising or avoid performing exercises in that range of motion.

Modify your exercises

Another rule of thumb when working out during an injury is to train what does not hurt. So, if you have a knee injury, modify your routine, and avoid lower-body strength exercises. Likewise, if you have upper-body injuries, try concentrating on lower-body exercises.

Running during your menstrual cycle

Menstrual pain is something that hinders people from exercising. Depending on the severity, it slows people down, and worst of all, it could stop them altogether. In addition, the thought of exercising during a menstrual cycle might bring a little discomfort. However, exercising or performing physical activities, including running, during your cycle is proven to reduce discomfort and boost your mood.

So, if you are on your period and wanting run, just do it! But keep in mind to stay hydrated because, during this time of the month where your body excretes blood, it is important for you to replace the fluid by drinking water. In addition, make sure to pace yourself- rest well and get plenty of sleep before and after the run.

Cardio exercises while pregnant

Pregnancy might hinder you from performing your regular exercise routines, however, it should not hinder you from exercising at all. Exercising regularly during your pregnancy can improve your posture and reduce discomfort and fatigue. It also helps reduce stress and build more stamina for labor and delivery. However, you must seek the approval of your doctor before hitting the floor with cardio exercises. And if the doctor gives you the go signal to do so, here are some cardio exercises that are safe for both the baby and you.

  1. Swimming
  2. Brisk walking
  3. Moderate jogging
  4. Stationary cycling
  5. Low-impact aerobics with the aid of a certified and professional instructor.


Working out is proven to have a lot of health benefits especially when it comes to one’s immunity. However, there are some situations when exercising becomes difficult. This does not mean stopping at all. Depending on the severity and nature of the situation, one can still perform their workout routines in moderation and with the approval of your doctor and the state of your body.

Image by ArtCoreStudios from Pixabay 

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