- Even if you don’t speak directly to the lawmaker, staff members often pass the message along in one form or another. Emily Ellsworth, whose jobs have included answering phones in the district.
- Before you start. If you are not sure if you need to self-isolate, get the latest NHS advice on coronavirus. If you have to stay at home but feel well enough to work, ask your employer if you can work from home. If you can work from home, you will not need an isolation note. You can also use this service for someone else.
“This is an unkept intrusion of foreign workers that gives benefits to people like big tech to bring in folks from China, and from Pakistan, and from India, and one of the problems that exists here is that you get a 15.5 percent discount to hire them over American citizens,” Gosar said.
Use this service if you have been told to self-isolate because of coronavirus and you need a note for your employer.
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If you have symptoms of coronavirus, stay at home and get a coronavirus test.
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- England: 111 online coronavirus service
- Scotland: NHS inform
- Wales: NHS 111 Wales
- Northern Ireland: get advice from a GP or GP out-of-hours service
Before you start
If you are not sure if you need to self-isolate, get the latest NHS advice on coronavirus.
If you have to stay at home but feel well enough to work, ask your employer if you can work from home. If you can work from home, you will not need an isolation note.
You can also use this service for someone else.
Employers can check an isolation note is valid by using the Check an isolation note service.
Health experts recommend moderate-intensity exercise on most days of the week. So, you may be surprised to learn that you can get too much exercise. If you exercise often and find that you are often tired, or your performance suffers, it may be time to back off for a bit.
Learn the signs that you may be exercising too much. Find out how to keep your competitive edge without overdoing it.
To get stronger and faster, you need to push your body. But you also need to rest.
Rest is an important part of training. It allows your body to recover for your next workout. When you do not get enough rest, it can lead to poor performance and health problems.
Pushing too hard for too long can backfire. Here are some symptoms of too much exercise:
- Being unable to perform at the same level
- Needing longer periods of rest
- Feeling tired
- Being depressed
- Having mood swings or irritability
- Having trouble sleeping
- Feeling sore muscles or heavy limbs
- Getting overuse injuries
- Losing motivation
- Getting more colds
- Losing weight
- Feeling anxiety
If you have been exercising a lot and have any of these symptoms, cut back on exercise or rest completely for 1 or 2 weeks. Often, this is all it takes to recover.
If you are still tired after 1 or 2 weeks of rest, see your health care provider. You may need to keep resting or dial back your workouts for a month or longer. Your provider can help you decide how and when it is safe to start exercising again.
You can avoid overdoing it by listening to your body and getting enough rest. Here are some other ways to make sure you are not overdoing it:
- Eat enough calories for your level of exercise.
- Decrease your workouts before a competition.
- Drink enough water when you exercise.
- Aim to get at least 8 hours of sleep each night.
- Do not exercise in extreme heat or cold.
- Cut back or stop exercising when you don't feel well or are under a lot of stress.
- Rest for at least 6 hours in between periods of exercise. Take a full day off every week.
For some people, exercise can become a compulsion. This is when exercise is no longer something you choose to do, but something you feel like you have to do. Here are some signs to look for:
- You feel guilty or anxious if you do not exercise.
- You continue to exercise, even if you are injured or sick.
- Friends, family, or your provider are worried about how much you exercise.
- Exercise is no longer fun.
- You skip work, school, or social events to exercise.
- You stop having periods (women).
Compulsive exercise may be associated with eating disorders, such as anorexia and bulimia. It can cause problems with your heart, bones, muscles, and nervous system.
Call your provider if you:
- Have signs of overtraining after 1 or 2 weeks of rest
- Have signs of being a compulsive exerciser
- Feel out of control about how much you exercise
- Feel out of control about how much you eat
Your provider may recommend that you see a counselor who treats compulsive exercise or eating disorders. Your provider or counselor may use one or more of these treatments:
- Cognitive-behavioral therapy (CBT)
- Antidepressant medicines
- Support groups
American Council on Exercise website. 9 signs of overtraining. www.acefitness.org/education-and-resources/lifestyle/blog/6466/9-signs-of-overtraining?pageID=634. Accessed October 25, 2020.
Howard TM, O'Connor FG. Overtraining. In: Madden CC, Putukian M, McCarty EC, Young CC, eds. Netter's Sports Medicine. 2nd ed. Philadelphia, PA: Elsevier; 2018:chap 28.
Meeusen R, Duclos M, Foster C, et al. Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Med Sci Sports Exerc. 2013;45(1):186-205. PMID: 23247672 pubmed.ncbi.nlm.nih.gov/23247672/.
Rothmier JD, Harmon KG, O'Kane JW. Sports medicine. In: Rakel RE, Rakel DP, eds. Textbook of Family Medicine. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 29.
Updated by: Linda J. Vorvick, MD, Clinical Associate Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.