By: Foluke Akinwalere. Freelance Health Writer. Medical review and editorial support provided by the DLHA Team
A black sportsman feeling unwell while jugging in a park. Image from Freepik
When you are dedicated to your fitness routine, the thought of skipping an exercise due to illness can feel like a setback. However, exercising when you’re sick is not always straightforward. While some mild symptoms might not hold you back, more serious ailments could require complete rest.
In this article, we will explore whether it is good or bad to exercise when you are under the weather and provide essential safety tips for those times when you decide to power through your workout despite feeling less than your best.
When illness strikes, your body shifts its priorities to focus on fighting off the infection and restoring health. Understanding how the body responds to illness can help you make informed decisions about whether to maintain your workout routine or take a break.
The immune system is your body’s defense mechanism against infections. When you fall ill, your immune system activates a complex response to identify and eliminate the cause of the illness. In response, your body may produce a fever, release interferon to stop germs from replicating or activate the immune system to produce antibodies and other cells to combat the cause of your illness. [1] This response requires a significant amount of energy and resources, which can leave you feeling fatigued and weak.
Illness often results in reduced energy levels as your body diverts energy to support the immune system. This energy redirection can lead to physical exhaustion, making even simple tasks feel challenging. Exercising when your energy is already compromised can worsen fatigues and slow down the recovery process.
Recovery from illness involves rest and replenishment. Adequate sleep, hydration, and nutrition are crucial as they help repair tissues, replenish energy stores, and strengthen the immune response. Pushing your body too hard during this vulnerable period can prolong the illness and increase the risk of complications.
By choosing appropriate exercises and being mindful of your body’s signals, you can stay active without compromising your recovery when dealing with mild, above-the-neck symptoms.
When you experience mild symptoms that are confined above the neck, such as a runny nose, nasal congestion, or a mild sore throat, light to moderate exercise might still be acceptable. This is often referred to as the "Neck Check or Neck Rule". If your symptoms are above the neck and you don’t have a fever or body aches, you can consider continuing with some form of physical activity. [2]
According to the American College of Sports Medicine, some experts say that moderate exercise can actually have a positive impact on cold symptoms. [3]
Engaging in light to moderate exercise when you have mild symptoms can actually offer some benefits. It may help boost your immune function, improve circulation, and elevate your mood by releasing endorphins. However, it’s crucial to listen to your body and avoid pushing yourself too hard.
Low-Intensity Activities: Opt for activities that are low in intensity and easy on your body. Walking, gentle yoga, and stretching are excellent options that can keep you moving without overexerting yourself.
Daryl Rosenbaum, MD, Director of the Sport Medicine Fellowship, Wake Forest University School of Medicine, suggests that people with colds should start exercising at 50 percent intensity. If symptoms improve within the initial five to ten minutes (which is common), you can then progressively raise the duration and intensity of your exercise to reach around 80 to 90 percent of your usual routine. [4]
So keep the duration and intensity of your workouts in check. Shorter sessions and lower intensity are key to ensuring that your body doesn’t get overly stressed while it’s trying to recover from illness. Aim for activities that don’t elevate your heart rate too much and can be done comfortably.
Exercise is most likely unsafe when you have any below-the-neck symptoms.
When you have symptoms that affect areas below the neck, such as chest congestion, persistent cough, stomach issues, fever, or general fatigue, they are clear signs that you should skip exercising. These serious symptoms indicate that your body is battling a significant illness and needs rest to recover.
When you’re feeling under the weather, the decision to exercise in the gym versus at home hinges on several important factors.
Bottom line, exercising at home when sick is generally the better choice. It minimises the risk of spreading illness, provides a controlled environment, and allows for flexibility in adjusting your workout to suit your energy levels and symptoms
Exercising while sick can pose several risks that outweigh the potential benefits, particularly if you’re experiencing more severe symptoms.
Physical exertion when you’re unwell can make your symptoms worse. Activities that raise your heart rate and body temperature can worsen issues like fever, cough, and congestion, leading to a more intense and prolonged illness.
When you go to the gym or exercise in a shared space, you risk spreading your illness to others. Gyms are high-contact environments where germs can easily transfer through shared equipment and close physical proximity. Staying home helps prevent the spread of infection.
Exercising diverts energy and resources that your body needs to fight off the illness. This can slow down your recovery process, making you feel sick for a longer period. Resting allows your immune system to work more effectively and helps you recover faster.
Dehydration: Illness often comes with symptoms like fever and sweating, which can lead to dehydration. Exercising can worsen this, especially if you’re not drinking enough fluids.
Injury: When you’re sick your coordination, strength, and concentration are often impaired. This increases the risk of injury during physical activity, as your body isn’t functioning at its optimal level.
Considering these risks, it’s often better to rest and focus on recovery when you’re sick, especially if your symptoms are severe or below the neck.
Recognising and respecting your body’s limits is crucial when you’re feeling under the weather. Pay close attention to how you feel during and after exercise, and be prepared to stop if your symptoms worsen or if you feel overly fatigue.
Staying hydrated is especially important when you’re sick. Drink plenty of fluids to help your body combat the illness and avoid dehydration. Additionally, focus on eating light, nutritious meals that provide the necessary vitamins and minerals to support your immune system and overall health.
Adjust your workout to reduce both intensity and duration. Opt for low-intensity activities such as walking, gentle yoga, or stretching. Avoid high-intensity workouts and heavy lifting, as these can be too demanding on your body while it's trying to recover.
To minimise the risk of spreading illness, ensure you clean any equipment before and after use. It’s also wise to avoid crowded spaces, such as busy gyms, to protect others from potential infection and to keep your environment as sanitary as possible.
After exercising, prioritise proper rest and recovery. Ensure you get adequate sleep and relaxation to help your body heal. Continuously monitor your symptoms and be ready to adjust your activity level if your condition changes, opting for more rest if needed.
When you’re feeling unwell but still want to maintain some level of physical activity, consulting your doctor is a wise step. Here are key points to consider when discussing your exercise plans with your healthcare provider:
Provide a clear and detailed description of your symptoms, including their onset, severity, and any changes over time. Mention whether they are above the neck or below the neck.
Explain your usual exercise routine, including the types of activities you engage in, their intensity, and frequency. This helps your doctors understand your baseline activity level and tailor advice accordingly.
Inquire about which types of exercises might be safe or beneficial given your current condition. Ask whether low-intensity activities are appropriate, or if complete rest is recommended.
Discuss the potential risks of exercising while sick, such as worsening symptoms, prolonged recovery, and the possibility of complications. Your doctors can provide insights specific to your health status and medical history.
Your doctor’s advice will be based on your individual health needs and the nature of your illness. Follow their recommendations closely, whether it involves modifying your routine, taking a break, or incorporating specific types of exercises.
Ask about steps you can take to support your recovery while maintaining some level of activity. This might include staying hydrated, eating nutritious meals, and ensuring adequate rest and sleep.
Discuss how to monitor your symptoms and progress. Your doctor can help you identify signs that indicate whether it’s safe to resume your regular exercise routine or if you need more rest.
When you’re not feeling well enough for a full workout, gentle stretching can be a great way to stay active without overexerting yourself. Stretching helps maintain flexibility, relieve muscle tension, and improve circulation, all while being easy on your body.
Breathing exercises and meditation can help reduce stress and improve your overall sense of well-being. Deep breathing techniques enhance lung function and can be particularly beneficial if you’re experiencing congestion. Meditation aids in mental relaxation, which can support your immune system and speed up recovery.
Engaging in light household chores such as tidying up, dusting, or organising can keep you moving without putting too much strain on your body. These activities provide gentle physical engagement and can help you feel productive without compromising your health.
Balancing your fitness routine with your health can be challenging, especially when you’re feeling under the weather, it’s essential to listen to your body and make informed decisions about whether to exercise or rest.
By understanding the impact of illness, recognising when to skip the gym, and following safety tips, you can support your recovery while staying active. Remember, gentle activities like stretching, breathing exercise, and light household chores can keep you moving without overexerting yourself. Prioritise your health, and you’ll be back to your regular routine stronger and sooner.
1. Drexler M; Institute of Medicine (US). What You Need to Know About Infectious Disease. Washington (DC): National Academies Press (US); 2010. I, How Infection Works. Available from here.
2. Exercise and febrile illnesses. Paediatr Child Health. 2007 Dec;12(10):885-92. doi: 10.1093/pch/12.10.885. PMID: 19043508; PMCID: PMC2532567. Available from here.
3. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP; American College of Sports Medicine. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59. doi: 10.1249/MSS.0b013e318213fefb. Available from here.
4. Hainer R. CNN Health, Signs You’re Too Weak To Workout, [Internet, n.d.] Accessed on June 10, 2024. Available from here.
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