Should You Work Out When You’re Sick? When you’re sick, it’s generally okay to exercise if your symptoms are “above the neck,” such as a runny nose, sneezing, or minor sore throat. However, if you have a fever, diarrhea, vomiting, weakness, or a wet cough, it’s best to rest your body. You should also avoid exercising if your symptoms are “below the neck,” such as chest congestion, a hacking cough, or upset stomach. If you choose to exercise when you’re sick, consider reducing the intensity and length of your workout, and let your body be your guide. If you feel miserable, take a break. A few days off from exercise when you’re sick shouldn’t affect your performance. Resume your normal workout routine gradually as you begin to feel better. It’s also important to stay hydrated and avoid spreading your illness to others by avoiding gyms, exercise classes, and team sports[1, 2]
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Benefits of workout when you are sick
While it’s generally best to rest and recover when you’re sick, there are some potential benefits to working out when you’re under the weather. Light to moderate exercise may help boost the immune system to avoid sickness[3], and when someone is already sick, it may also help increase blood flow [4]and reduce congestion in the nasal passages.
However, it’s important to listen to your body and avoid pushing yourself too hard. If you have a fever, diarrhea, vomiting, weakness, or a wet cough, it’s best to rest your body and avoid exercising.
How to modify your workout routine when you’re sick
When you’re sick, it’s essential to modify your workout routine to avoid pushing your body too hard. Here are some tips to help you adjust your exercise routine when you’re unwell:
Listen to your body: Pay attention to your symptoms and adjust your workout intensity accordingly. If you have mild symptoms like sniffles, sneezing, or light coughing, you might still be able to exercise, but consider reducing the intensity and duration of your workout.
Shorten your workouts: Keep your workouts short, ideally no more than 30 to 45 minutes, and focus on lower-impact options.
Change up your workout: If you decide to exercise, consider trying different activities that are less strenuous than your normal routine. Low-intensity activities such as walking, swimming, biking, and yoga can help you stay active without overexerting yourself.
Stay hydrated: Drink plenty of water before, during, and after your workout to avoid dehydration, especially if you have a fever or are experiencing vomiting.
Avoid spreading illness: Be mindful of other people’s safety and avoid gyms, exercise classes, and team sports if you have a contagious illness. Cough into your elbow or sleeve, wash your hands frequently, and wipe down equipment to prevent spreading germs.
Gradually return to your normal routine: If you decide to take a break from exercising when you’re sick, slowly reintroduce your normal workout routine once you recover. Jumping back into your regular exercise routine can be too intense and lead to injury.
Remember, it’s essential to listen to your body and prioritize rest and recovery when you’re unwell. If you have a fever, diarrhea, vomiting, or severe symptoms, it’s best to avoid exercising altogether and focus on resting and hydration.
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What are some low-impact exercises to do when you’re sick?
Some low-impact exercises to consider when you’re sick include:
Walking: A simple and low-impact exercise that can help keep you active without overexerting your body.
Yoga: Gentle yoga poses and stretches can help maintain flexibility and promote a sense of well-being without placing too much strain on your body.
Tai Chi: This low-intensity martial art involves slow, gentle movements and deep breathing, which can be suitable for when you’re not feeling well.
Recumbent Bike: If you have access to a recumbent bike, it can provide a low-impact cardiovascular workout without putting too much stress on your body.
Simple Stretching: Engaging in light stretching exercises can help maintain flexibility and reduce muscle tension, which can be beneficial when you’re under the weather.
These exercises are generally safe for mild symptoms and can help you stay active without pushing your body too hard. However, it’s important to listen to your body and consult with your doctor before engaging in any exercise routine when you’re sick
Helpful tips for staying healthy and active when you’re not feeling well
- Get plenty of sleep.
- Eat a healthy diet rich in fruits, vegetables, and whole grains.
- Stay hydrated.
- Wash your hands frequently to avoid spreading germs.
- Avoid close contact with sick people.
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Additional Resources
1. Working Out While Sick: Good or Bad? Healthline. (2023, October 26). https://www.healthline.com/nutrition/working-out-while-sick
2. Is Working Out While Sick Safe? Health. (2020, September 24). https://www.healthline.com/nutrition/working-out-while-sick
3. Exercising When Sick: A Good Move? WebMD. (2020, February 24). https://www.healthline.com/nutrition/working-out-while-sick
Note: This article is written based on scientific evidence found by the soundhealthandlastingwealth.com team. Sources are duly referenced with parameters hyperlinked to source websites and are clickable for reference.
