Getting regular exercise is an important part of staying healthy. However, during cold and flu season, exercising often can be challenging when you’re feeling under the weather, or if the actual weather is less than ideal. You might be tempted to get in a workout even if you’re not feeling well – but could exercising while sick make you sicker?
The short answer is a little vague: it depends. There are some symptoms and illnesses where you can still safely work up a sweat – although it’s recommended that you reduce the intensity of your workout. However, exhibiting certain symptoms mean physical activity is a no-no.
Exercising while sick
Generally, the rule of thumb for exercising while sick is doing a “neck check” – if your symptoms are above the neck, like nasal congestion or a sore throat, mild exercise is acceptable and likely won’t make you feel worse. In fact, getting outside or hopping on a treadmill for a slow run or a walk might actually make you feel better.
When it’s OK
If your symptoms are in your throat or head and you’re feeling up to it, exercise is acceptable. However, consider bringing the intensity down to a more manageable level. If you planned to go for a run, consider walking or slowing your pace as well as shortening your distance. Choose lighter weights for a strength training session.
Additionally, choosing a workout with lower impact, such as yoga or Pilates, is better than high intensity interval training, or HIIT, because your immune system is already working hard to fight off whatever ails you. Don’t feel the need to “power through” a workout – you’ll still see results and benefit even if you don’t go as hard as you would when you’re well. Always listen to your body when exercising while sick.
When to wait
Once your symptoms move below your neck, such as chest congestion, fatigue, muscle aches, gastrointestinal issues or a constant cough, it’s best to sit this session out to focus on recovery. These symptoms may be a sign of an infection, a contagious virus or another illness that might be worsened with exercise.
Frequent coughing can keep you from being able to take a deep breath. It can also lead to shortness of breath and fatigue, which could make you dizzy or lightheaded. Additionally, respiratory infections might worsen with exercise because your airways are irritated or filled with fluid, which exercise can exacerbate.
Gastrointestinal issues are another time to hold off on exercise. Stomach bugs, stomach flu and other issues that affect your digestive system are usually made worse by exercise. If you do feel the need to move, light stretching is OK.
Many of these conditions are contagious, so even if you do choose to do something light, avoid the gym or other places where you could spread viruses to others.
What not to do
There are some things you should never do when exercising while sick. Generally, if you have any contagious illness, you should avoid the gym and other indoor workout spaces where you could get others sick, as well as participating in team sports.
If you have the flu or COVID-19, whether mild or severe, you are at a higher risk for dehydration. This can be a serious issue on its own, not to mention the potential for prolonging your illness.
You should also skip your workout any time you have a fever, which is typically a sign that you have an infection of some sort. Not only are fevers commonly accompanied with other symptoms that are bad for exercise, like weakness, body aches and a loss of appetite, but they can also lead to dehydration and risk of injury.
While it’s also not recommended to exercise when you have gastrointestinal issues, such as nausea, diarrhea or vomiting, you should never get into a swimming pool with these symptoms. Bacteria associated with some of these symptoms could contaminate the pool water. Specifically, if you have diarrhea, the Centers for Disease Control and Prevention (CDC) recommend you avoid getting back in the pool for two weeks after you’ve recovered.
Tips for exercising while sick
There are still plenty of things you can do to move while you’re sick. If you feel up to exercising while sick, consider these tips to stay safe and feel the best you can:
- Stay hydrated: It’s important for anyone who is feeling unwell to drink plenty of water. Since you lose water when you exercise, this becomes especially necessary if you choose to work out when you’re sick.
- Sweat less: This goes with staying hydrated. Avoid losing more water by doing lower intensity workouts.
- Try at-home workouts: While it’s especially important to stay home when you have an contagious illness to avoid getting others sick, opting for an at-home workout means that if you do end up feeling worse, you’re already home and can rest or get more water.
- Dress in layers: It’s recommended to dress in layers for an outdoor workout such as walking or running. However, if you’re exercising while sick, this is more important because your body temperature can heat up or cool down faster than normal.
- Plan your return to activity: If you do skip your workout when you’re sick, be sure to gradually return to your normal activity once you recover. Jumping back into your regular exercise routine can be too intense and lead to injury.
When to see your doctor
There’s an old saying that you can “sweat out a virus,” but it’s not based in fact. While some light or reduced intensity activity can bring a little relief to some symptoms, many others can be worsened or lead to other new symptoms. Always listen to your body when you attempt to exercise while you’re sick.
However, if you feel like you’re not improving, developed new symptoms, your condition worsened or you just want to know if it’s safe to exercise while sick, reach out to your primary care provider. And if you’re recovering from a prolonged or serious illness, consider making an appointment with your doctor so they can evaluate your condition and recommend the best course of action for returning to a regular fitness routine.
