Should You Work Out When Sick?

Navigating exercise when you’re feeling under the weather? Experts offer guidance.

When that familiar tickle in your throat or a general feeling of blah sets in, the urge for fresh air can be strong. But is a workout the cure, or a hindrance? Especially for those who live by their fitness routine, it’s tough to hit pause. So, when can you push through, adn when is it best to rest?

The simple rule for exercising while sick: If symptoms are above the neck, it’s generally okay. If they’re below the neck or include a fever, skip it.

As we officially head into cold and flu season, understanding when to lace up and when to stay put is key. Three medical doctors – specialists in sports medicine and infectious diseases – shared their definitive advice on approaching exercise when you’re not feeling 100 percent.

When is it OK to work Out While Sick?

The experts agree on a straightforward guideline: If your symptoms are confined to your head and neck – think nasal congestion, a runny nose, or a mild headache – you might be able to exercise. Though, more significant symptoms like a fever, body aches, difficulty breathing, significant coughing, wheezing, or nausea are clear signals to rest.

“Symptoms in these areas are a sign your body is trying to fight a more serious infection,” explains Dr. Sarah Eby, a Mass General Sports Medicine physician and assistant professor at Harvard Medical School. “Taking energy and resources away from that effort is likely to prolong your recovery.”

Dr. Jennifer Luz, a sports medicine specialist at Boston Orthopaedic and Spine, emphasizes listening to your body. “When you’re sick, it’s most important to rest,” she says. Pushing yourself too hard can actually extend your recover

The Downside of Pushing Too Hard

Even if you feel okay, it’s wise not to overdo it.Dr. Chow puts it plainly: “If you’re looking for a PR, it probably won’t happen if you’re sick.”

When to Absolutely avoid Exercise

A fever is a non-negotiable reason to skip physical activity. “A fever is also a sign that your body is diverting resources to fight off an infection,” says dr. Chow. “We do not want to add additional physical stress to the body on top of this physiologic state,” adds Dr. Luz.

Feeling dizzy or light-headed is another cue to rest, according to Dr. Eby. For individuals with pre-existing heart or lung conditions, Dr. Chow advises consulting a doctor about exercise during illness, as colds and pneumonia can strain these vital organs.

If You Choose to Exercise While Sick

If you’re cleared to exercise by the “above the neck” rule and feel well enough, doctors recommend opting for lower-intensity activities like walking or yoga over high-intensity workouts. “High-intensity cardio or high-intensity weight lifting is generally not recommended,” states Dr. Luz.

If you must do more strenuous activity, Dr. Eby suggests starting at a lower intensity than usual, incorporating more rest breaks, and shortening your workout duration. “It’s all about listening to your body,” Dr. Chow reiterates.

Dr. luz also advises extra attention to warm-ups, cool-downs, and stretching to aid recovery when your body is already under stress.

Hydration and sleep are paramount. Both illness and exercise can dehydrate you, so drinking plenty of fluids is essential. Adequate sleep is also critical for your body to heal.

Crucially, be considerate of others. If you’re feeling up to it, working out at home is the best option. If you head to the gym, practice diligent hygiene: wash your hands frequently, avoid touching your face, and wipe down all equipment you use thoroughly. Allow surfaces to dry after cleaning, Dr. Chow advises. Dr. Eby recommends skipping group classes if you might be contagious.