Exercising While Sick: What You Need to Know

There’s a lot of conflicting advice regarding exercising while sick. Some people swear that working out is a way to sweat out the illness, while others insist it’s best to rest and let your body recover. So, which is it? Is it okay to exercise while sick, or should you avoid it altogether?

As with many things in life, the answer is that it depends. Generally, mild to moderate exercise is usually safe and can even be beneficial when you’re under the weather. However, sometimes, skipping your workout and focusing on improving is best. In this article, we’ll explore the ins and outs of exercising while sick so you can decide what’s best for your body.

Key Takeaways

• Mild to moderate exercise is generally safe when you’re sick. Still, sometimes, skipping your workout and focusing on recovery is best.
• Understanding the type and severity of your illness is crucial in determining whether or not you should exercise.
• Recovery and return to exercise should be approached gradually and cautiously to avoid setbacks or further illness.

Understanding Exercise and Sickness

When we’re feeling under the weather, knowing whether or not we should exercise can be challenging. On the one hand, exercise has numerous health benefits, including boosting the immune system. On the other hand, when we’re sick, our bodies are already under stress, and exercise can put additional strain on our systems.

Effects of Exercise on the Immune System

Regular exercise positively affects the immune system, helping to boost our body’s natural defences against illness. However, when we’re already sick, the effect of exercise on the immune system can be more complicated.

Intense exercise can temporarily suppress the immune system, leaving us more vulnerable to infection. This effect is most pronounced immediately after exercise and lasts several hours. For this reason, avoiding intense exercise when we’re sick is generally recommended.

However, light to moderate exercise can help to boost the immune system, helping to fight off illness more quickly. 

Types of Illness and Exercise

The type of illness we’re experiencing can also impact whether or not we should exercise. For example, if we have a fever, it’s generally recommended that we avoid exercise altogether, as this can cause our body temperature to rise even further.

Similarly, suppose we have a respiratory infection, such as a cold or flu. In that case, exercise can exacerbate our symptoms, making breathing more difficult. In these cases, it’s best to rest and allow our body to recover.

However, we have a mild illness, such as a headache or stomach upset. In that case, light exercise may help to alleviate our symptoms. Exercise can help to increase blood flow and oxygen to the brain, helping to reduce headaches. It can also help to stimulate digestion, helping to relieve stomach upset.

Ultimately, the decision to exercise when we’re sick will depend on the type and severity of our illness, our fitness level, and overall health. If we’re in doubt, it’s always best to err on caution and rest until we feel better.

When It’s Okay to Exercise While Sick

When exercising while sick, it’s essential to listen to your body and decide based on your circumstances. In some cases, exercise can be beneficial; in others, it’s best to rest and allow your body to heal. Here are some guidelines to follow:

Mild Symptoms and Exercise

If you have mild symptoms such as a runny nose, sore throat, or mild cough, exercising may be okay. Exercise can help boost your immune system and make you feel better. However, it’s important to take it easy and not push yourself too hard. Stick to low-intensity activities such as walking, yoga, or stretching. Avoid high-intensity workouts that can put stress on your body.

Chronic Conditions and Regular Exercise

Suppose you have a chronic condition such as asthma or diabetes and exercise regularly. In that case, continuing your exercise routine is important even if you’re feeling sick. 

However, listening to your body and modifying your workout if necessary is important. For example, if you have a fever or are experiencing shortness of breath, reduce the intensity of your workout or skip it altogether. Consult your doctor if you need clarification on whether or not to exercise.

Remember, it’s always better to err on the side of caution when exercising while sick. If you’re unsure whether to exercise, it’s best to rest and allow your body to heal.

When to Avoid Exercise

Certain situations when exercising while sick can do more harm than good. Here are some instances when we should avoid exercise:

Severe Symptoms and Exercise

If our symptoms are severe, avoiding exercise is best until we fully recover. Exercising with severe symptoms can strain our bodies, making us feel worse and prolonging our recovery. Symptoms such as fever, chest congestion, severe cough, and body aches are all signs that we should take a break from exercise.

Infectious Diseases and Exercise

If we have an infectious disease, we should avoid exercise until we are no longer contagious. Exercising while contagious can spread the illness to others and put them at risk. 

Infectious diseases such as the flu, strep throat, and viral infections are all examples of illnesses that require us to avoid exercise until we are no longer contagious.

We should generally listen to our body and avoid exercise if we feel unwell. It is okay to take a break from exercise and allow our body to rest and recover. Once fully recovered, we can gradually return to our exercise routine.

Recovery and Returning to Exercise

After being sick, it’s important to take the time to recover before jumping back into your exercise routine. Here are some signs that you’re ready to exercise again and tips for easing back into your routine.

Signs You’re Ready to Exercise Again

Here are some signs that you’re ready to exercise again:

• Your symptoms have improved or disappeared.
• You have more energy and feel less tired.
• You can breathe normally without coughing or wheezing.
• You have a normal appetite and can eat without feeling nauseous.
• You have been fever-free for at least 24 hours.

If you’re still experiencing symptoms, waiting until they have entirely subsided before returning to exercise is best.

Easing Back into Your Routine

When you’re ready to exercise again, it’s important to slowly ease back into your routine. Here are some tips to help you get back into the swing of things:

• Start with low-intensity exercises like walking, yoga, or stretching
• Gradually increase the intensity and duration of your workouts
• Take breaks as needed and listen to your body
• Stay hydrated and get plenty of rest
• Avoid exercising outdoors in extreme temperatures or pollution

Remember, it’s better to take it slow and steady than to push yourself too hard and risk prolonging your illness or causing further injury.

Frequently Asked Questions

How long should I wait to exercise after recovering from an illness?

Waiting until you fully recover before returning to your regular exercise routine is recommended. Depending on the severity of your illness, this may take anywhere from a few days to a few weeks. Start with light exercise and gradually increase the intensity as you feel better.

Can I exercise with a sore throat?

If you have a mild sore throat and no other symptoms, it is generally safe to exercise. However, if you have a fever or other symptoms, it is best to rest until you feel better.

Should I lift weights if I have a cold?

Lifting weights with a cold is generally safe. Still, listening to your body and avoiding pushing yourself too hard is important. If you have a fever or other symptoms, it is best to rest until you feel better.

Is it better to rest or exercise when ill?

It depends on the severity of your illness. If you have a mild illness, light exercise boosts your immune system and makes you feel better. However, if you have a fever or other symptoms, it is best to rest until you feel better.

Is it safe to exercise with flu-like symptoms?

Exercising with flu-like symptoms is not recommended, as this can put additional strain on your body and worsen your illness. Resting is the best way to help your body recover.

Can I exercise with a phlegmy cough?

If you have a mild phlegmy cough and no other symptoms, it is generally safe to exercise. However, if you have a fever or other symptoms, it is best to rest until you feel better. Staying hydrated and avoiding exercising in cold, dry air is also essential, as this can worsen your cough.