Exercise While Sick: What Experts Say You Can Do Safely

As cold and flu season approaches, many individuals may wonder whether it is advisable to exercise while feeling unwell. A mix of sports medicine and infectious disease experts offers insights into how to safely navigate workouts during illness. According to three medical professionals, maintaining a routine can be challenging, but understanding your body’s signals is crucial in determining whether to engage in physical activity or rest.

Dr. Jennifer Luz, a board-certified expert in sports medicine and physical medicine at Boston Orthopaedic and Spine, emphasizes the importance of differentiating between symptoms. “A great general rule of thumb is to keep exercising if symptoms are ‘above the neck,'” she states. Mild symptoms such as nasal congestion, runny eyes, or a slight headache may allow for some light exercise. In contrast, more serious symptoms like fever, body aches, or difficulty breathing indicate that rest is essential.

When illness strikes, it is vital to listen to your body. Dr. Sarah Eby, a physician at Mass General Sports Medicine and an assistant professor at Harvard Medical School, advises that pushing through workouts can prolong recovery. “Taking energy and resources away from your body’s effort to fight infection is likely to extend the duration of your illness,” she explains.

While mild exercise can sometimes be beneficial, it is essential to recognize that it does not guarantee a quicker recovery. Dr. Brian Chow, director of the Positive Care Clinic at Harbor-UCLA Medical Center, highlights that long-term benefits of exercise support the immune system, but these effects do not manifest immediately. “Exercising while sick does not necessarily make you get better faster,” he notes, suggesting a cautious approach to physical activity during illness.

Mild to moderate exercise may help alleviate some symptoms, such as congestion. Dr. Eby points out that light activity can enhance circulation and oxygen exchange, potentially providing a boost in energy. However, she cautions against overexertion, particularly while recovering from an illness.

It is crucial to avoid exercise if experiencing certain symptoms. Individuals with a fever should refrain from physical activity, as a fever indicates that the body is already under stress from fighting an infection. Dr. Chow warns, “A fever is a marker of inflammation and physical stress in the body.” Additional symptoms like dizziness or light-headedness are also red flags.

For those who decide to exercise while feeling unwell, experts recommend focusing on lower-intensity activities. Dr. Luz suggests activities such as walking or gentle yoga instead of high-intensity workouts. If engaging in more demanding exercises, Dr. Eby advises starting at a lower intensity, allowing for rest breaks, and shortening workout duration.

Hydration and sleep are also vital components of recovery. All three doctors emphasize the importance of staying well-hydrated, as both illness and exercise can lead to dehydration. Ensuring adequate rest is equally essential for facilitating recovery.

If you find yourself eager to return to the gym, practicing good hygiene is crucial to prevent spreading illness to others. Dr. Eby encourages individuals to work out at home if possible. If going to the gym, it is important to wash hands frequently and avoid close contact with others. Following proper gym etiquette, such as wiping down equipment and avoiding touching your face, can help minimize the risk of contagion.

In summary, while it may be tempting to maintain a workout routine during illness, it is vital to prioritize rest and listen to your body’s needs. Understanding the difference between minor symptoms and signs of a more serious condition can guide individuals in making informed decisions about exercising when sick.