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If you are consistently active, you probably feel strong, healthy, and at times utterly invincible. This can make it doubly painful when your body does succumb to illness, which, let鈥檚 face it, happens to the best of us. Not only do you feel icky when you鈥檙e sick, but you鈥檙e also discouraged from doing the one thing that makes you feel great: exercise.
There are a number of infections we can pick up throughout the year, some worse than others. While we鈥檝e always been told to avoid聽working out while sick, it鈥檚 tempting to ask聽how sick is ill and what counts as 鈥渨orking out鈥? Is a light walk聽OK, or should you avoid any activity altogether? Can you do weights at home? Here鈥檚 the real question: When (if ever) is it OK to exercise while you鈥檙e sick?
As it turns out, the question of whether you should work out while sick may depend on what you鈥檙e sick with and the severity of your symptoms. While a fever and upset stomach would stop most of us from even thinking about touching a weight, a stuffy nose or headache might actually be alleviated by a few minutes of movement. Here鈥檚 what you need to know to decide whether you should be working out while sick.
Avoid the Gym If You Have an Infection
Under 鈥渘ormal鈥 conditions, exercise is an acute stress that can temporarily suppress your immune system. As , a lecturer at Edith Cowan University鈥檚聽School of Medical and Health Sciences, explains, this really isn鈥檛 as bad as it sounds. 鈥淵our body鈥檚 immune system usually recovers within a couple of hours, assuming you are healthy and not already battling an infection,鈥 she says. Over time, this pattern can actually build a stronger immune system.
However, when your immune system is compromised (like when you鈥檙e already sick), exercise will only make things worse. 鈥淩arely would I recommend working out while sick, especially if it is a viral illness,鈥 Kendall says. Viral infections can be spread through the air or on surfaces, while bacterial infections are spread through direct contact. Since working out while sick puts you in close proximity to others touching the same equipment, it鈥檚 best to stay out of the gym when you鈥檙e sick, both for your own health and for others.
鈥淲orking out while experiencing symptoms of a cold or flu not only can slow down the recovery process, but it also can put those around you at risk,鈥 Kendall says.
Infections that affect your respiratory system鈥攃hest cold, flu, pneumonia鈥攁re a whole other story. These types of illnesses can make breathing very difficult during exercise, so Kendall recommends waiting to work out until symptoms have passed completely. This is also another instance when your health can affect the health of those around you. If you have a respiratory infection and are coughing and contagious, stay away from public gyms. Nobody wants your germs.
If Your Symptoms Are Mild, Working Out May Be OK
If you鈥檙e experiencing a sinus infection or a head cold, you can start working out once your primary symptoms (headache, sinus pressure, etc.) subside. You may feel good enough to go for a walk or a light bike ride after five to seven days, although in some cases, cold symptoms can last up to two weeks.
As long as you鈥檙e not battling below-the-neck symptoms like fever, tightness in the chest, sore throat, or stomachache, a light workout might even help clear up some of that lingering congestion. On this point, Kendall agrees. 鈥淥nce the heavy symptoms are gone, getting some fresh air, sweating a bit, increasing blood flow, and moving your body can actually feel pretty nice,鈥 she says.
Don’t Forget to Assess Your Overall Health
Another thing to consider when deciding if you should work out is whether other health factors might be off. As Kendall points out, in addition to making you feel crummy, illness can throw your sleep schedule, hydration, and eating patterns off.
鈥淧oor sleep, inadequate nutrition, and dehydration only compound the negative effects of working out while sick,鈥 she says. So not only will your performance during the workout suffer, but you鈥檒l also probably do more harm than good and lengthen the time it takes your body to recover. The takeaway message? You really won鈥檛 see any improvements in performance and/or physique if you exercise while sick.
In Many Cases, Prioritizing Sleep Is Your Best Bet
Use this downtime to sleep, hydrate, and recover. According to Kendall, if you allow your body to fully rest and recover, you鈥檒l gain back any fitness losses more quickly than if you try to push through.
鈥淩est does a body good,鈥 she says. 鈥淚f you let your body fully heal, it鈥檚 also less likely you鈥檒l catch another cold/virus in a couple of weeks.鈥 So take a week off鈥攏o big deal!
If you absolutely聽must exercise, you can get outside (not in a public gym where you can spread germs) and do some light exercise once your symptoms subside. When in doubt, check with your doctor for their recommendations and to learn how long you might be contagious. They’ll definitely let you know when you can safely return to the gym.