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Should You Work Out When You’re Sick?

January 14, 2025 R3 Coaching Team 0Comment

Sometimes, you wake up feeling tired or have a scratchy throat. Maybe your nose is runny, or you feel a little warm. If you love exercising, you might wonder: Should I still work out when I’m sick? The answer isn’t always simple. It depends on how sick you are, what kind of exercise you want to do, and how your body feels.


The “Neck Rule”

Doctors often talk about something called the “neck rule” when deciding if it’s okay to work out while sick. The neck rule means checking where your symptoms are:

  1. Above the neck: If you have a stuffy nose, sore throat, or sneezing, light exercise might be okay. These are mild symptoms, and moving your body could even help you feel better by boosting your blood flow.
  2. Below the neck: If you have chest congestion, a bad cough, or an upset stomach, it’s better to rest. These symptoms can get worse if you push your body too hard.

Types of Exercises and Illnesses

Not all exercises are the same, and how they affect you when you’re sick can differ. Let’s break it down:

Light Exercises

  • Examples: Walking, yoga, stretching.
  • Good for: When you have a mild cold or feel a little tired.
  • Why: Light movement can help you stay active without stressing your body too much. Yoga might even help open up your chest and make breathing easier if you’re congested.

Moderate Exercises

  • Examples: Jogging, biking at an easy pace.
  • Good for: Mild symptoms like a stuffy nose but no fever.
  • Why: These exercises make your heart pump a little faster, which can help clear your head. But listen to your body. If you feel worse, stop and rest.

Intense Exercises

  • Examples: Running, weightlifting, high-intensity interval training (HIIT).
  • Good for: When you’re healthy.
  • Why not when sick: Hard workouts take a lot of energy. If your body is already fighting an illness, you could make it harder to recover. Studies show that intense exercise can weaken your immune system temporarily, making it easier for germs to stick around.

How Different Illnesses Are Affected by Exercise

Colds

  • Can you exercise?: Yes, but keep it light to moderate.
  • Why: Exercise may help clear nasal passages and boost your mood. However, if you’re super tired, rest is better.

Fevers

  • Can you exercise?: No.
  • Why: A fever means your body is already working hard to fight off germs. Exercise can make you overheat, which is dangerous. Rest until your fever is gone.

Stomach Bugs

  • Can you exercise?: No.
  • Why: Vomiting and diarrhea can dehydrate you. Exercise can make it worse. Drink plenty of fluids and rest instead.

The Flu

  • Can you exercise?: No.
  • Why: The flu is more serious than a cold. Symptoms like fever, body aches, and fatigue mean you need lots of rest. Exercising with the flu can make it take longer to get better.

What Studies Say About Exercising While Sick

Scientists have done studies to understand how exercise affects sick people. Here are some key findings:

  1. Mild Colds: A study from Ball State University found that people with mild colds who did light to moderate exercise didn’t feel worse or take longer to recover. But their symptoms didn’t improve faster either.
  2. Intense Workouts and Immunity: Research from the University of Bath showed that intense exercise can lower your immune system for a short time. This makes it easier to catch or spread germs, so rest is a good idea when you’re very sick.
  3. Yoga and Relaxation: A study in the Journal of Behavioral Medicine found that yoga and stretching can reduce stress and help people feel better mentally when they’re under the weather.

Tips for Exercising While Sick

If you decide to work out, follow these tips:

  1. Listen to your body: If you feel too tired or your symptoms get worse, stop and rest.
  2. Stay hydrated: Drink plenty of water, especially if you’re sweating or have a runny nose.
  3. Wash your hands: This helps stop the spread of germs to others.
  4. Avoid the gym: If you’re contagious, stay home to keep others safe.
  5. Start slow: Begin with light exercises and see how you feel before doing more.

When to Skip Exercise

Sometimes, resting is the best choice. Skip your workout if:

  • You have a fever.
  • You feel very tired or weak.
  • You have chest pain or trouble breathing.
  • You’ve been sick for a long time and aren’t getting better.

The Bottom Line

Working out while sick can be okay if your symptoms are mild and you stick to light exercises. But if you’re very sick or have symptoms below the neck, it’s best to rest and let your body heal. Remember, taking a few days off won’t ruin your fitness. Rest is part of staying healthy, too.


References

  1. Ball State University study on colds and exercise.
  2. University of Bath research on immunity and exercise.
  3. Journal of Behavioral Medicine study on yoga and relaxation.
  4. Mayo Clinic: Guidelines for exercising while sick.
  5. Cleveland Clinic: How to decide if you should exercise when sick.

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