You can check here on MedHelp for answers to this same question. I also had it myself many years ago - at that time my Dr. suggested no sexual activity till things cleared up, which took a cpl weeks, then resumed but only about 1 or 2 times a week, once things were feeling better, I gradually resumed normal activities. Many others w/ this issue said their Dr’s suggested it was OK to masturbate once a week (maybe twice), but not more until things were returning to normal.
As for working out, it could be that this tends to boost T levels, which would cause the various parts of male sexual apparatus (testicles, prostate, seminal vesicles, etc.) to produce more sperm & fluid & that could be aggravating the symptoms a little. This effect might be more pronounced if you also take supplements that tend to increase androgenic/anabolic activity. So I would say you may be OK to resume some activity for now, but don’t overdo it. Also, this condition can be a little hard to get rid of, be patient, it may just take a little longer to resolve...