When the sniffles hit or you’re fighting off a mild illness, it’s natural to wonder if hitting the gym or going for a run is still a good idea. Should you exercise when you are sick? While staying active is a cornerstone of good health, knowing when to push through and when to rest can be tricky. To help you navigate this common dilemma, we spoke with Bijal Sheth, MD, a family medicine specialist at St. Joseph’s Health, for expert advice.
Understanding the Impact of Exercise on Your Body
When you’re sick, your body’s energy reserves are focused on fighting off the infection. Adding the stress of exercise into the mix can either help or hinder your recovery, depending on the intensity of your workout and the severity of your symptoms.
“Exercise can be a double-edged sword when you’re under the weather,” says Dr. Sheth. “While moderate activity can boost circulation and help your immune system function better, intense workouts can deplete your energy and potentially delay your recovery.”
The “Neck Check” Rule: A Simple Guideline
One reliable way to determine if it’s safe to work out is the “neck check.” Here’s how it works:
Above-the-Neck Symptoms
If your symptoms are above the neck: limited to the upper respiratory tract — like a runny nose, nasal congestion, or a sore throat — moderate exercise when sick is usually safe. Activities like walking, light jogging, or yoga can even help improve your mood and energy levels.
Below-the-Neck Symptoms
If you’re experiencing a respiratory illness with chest congestion, body aches, chills, or a fever, it’s best to rest. Dr. Sheth explains, “Fever is a clear sign that your body is actively fighting an infection, and exercise during this time can place additional strain on your system.”
The Benefits of Light Exercise
If your symptoms are mild and above the neck, light to moderate exercise, even when you are sick, may actually support your recovery in several ways:
- Improved Mood: “Exercise releases endorphins, which can help lift the mental fog that often accompanies illness,” says Dr. Sheth.
- Enhanced Immune Function: Moderate activity can stimulate your immune system, potentially speeding up your recovery.
- Increased Energy: Light exercise improves circulation, delivering oxygen and nutrients to your muscles and helping you feel more energized.
When to Skip the Workout
Certain symptoms and situations clearly signal the need for rest instead of exercise:
Fever
Should you workout with a fever? This is an absolute no. A fever indicates your body is in overdrive to fight off an infection. Rest is essential in this case.
Worsening Symptoms
If you find that exercise exacerbates your symptoms, take it as a sign to give your body a break.
Shortness of Breath
Avoid exercise if you’re experiencing shortness of breath, particularly if it feels unusual or is worsening. Stop immediately if you experience chest pain, dizziness, or fatigue during activity.
Contagious Illness
If you’re dealing with something contagious, avoid the gym or group fitness classes to protect others. Instead, consider solo activities like an outdoor walk or streaming a workout from home.
Practical Tips for Staying Active While Sick
If you’re cleared to exercise but still not feeling 100%, keep these tips in mind:
- Lower the Intensity: Opt for less strenuous activities like stretching, yoga, or a gentle walk instead of high-impact workouts.
- Shorten the Duration: Cut your usual workout time in half to avoid overexertion.
- Stay Hydrated: Illness can dehydrate you, so be sure to drink plenty of fluids before, during, and after your workout.
- Listen to Your Body: Dr. Sheth says, “Pay attention to how you feel during and after exercise. If you feel worse, it’s a sign to stop and rest.”
Balancing Recovery and Routine
One of the most reassuring aspects of taking a rest day is knowing that it won’t derail your fitness progress. “Consistency is important, but so is recovery,” Dr. Sheth emphasizes. “A few days off to let your body heal will have a much better impact on your overall health than pushing through and prolonging your illness.”
If you’re still unsure whether to work out, consulting with your healthcare provider can provide clarity tailored to your specific situation.
Final Thoughts
Deciding whether to exercise when you’re sick comes down to understanding your symptoms and listening to your body. The fact that you’re considering a workout despite not feeling your best is a testament to your dedication to staying healthy.
Just remember: Rest is as important as activity in the grand scheme of wellness. By making informed decisions, you’ll be back to your full routine in no time.
Want a doctor to weigh in on the decision? Find a family medicine physician here!
