Involving yourself in a regular workout is essential to keep yourself healthy as even a bare minimum amount of exercise is good to fend away chronic diseases like cardiac failure, hypertension, and diabetes and it also boosts your immunity. Exercising is important but many people start to wonder if it is of any good to exercise when they are sick.
Will it make matters worse? Are you going to get sicker or is the added amount of activity going to help you get well faster? Do workouts speed up the recovery process? These might be a few of your questions and the answer might not be as simple as differentiating black from white.
Continue reading to know why sometimes it can be good to work out when you are sick and why sometimes it can be bad for you. There are a few instances where working out helps you feel better whereas few instances where it can make you feel worse as some of your symptoms can intensify.
Many researchers suggest following the above neck and below neck rule while working out when sick. As per this theory, if there are any symptoms seen below the neck like nausea, chest pain, and diarrhoea you should skip your workout program until you start to feel better.
On the contrary with symptoms above the neck like headache, sneezing, nasal congestion, or even a runny nose, you are likely ok to have a mild workout for a very short period.
When can you workout
Headache
Throbbing pain in the head. A good rule of thumb to remember is to never exercise during a migraine as it makes the symptoms worse. And on the other hand with any other type of headache, it is good if you work out as it increases blood flow. This blood flow will help decrease pain in the head.
Earache
An acute (short-term) pain in either one or both the ear. A sore throat, sinus infections, or an ear injury can be a few common reasons for an earache. Other uncommon reasons could be a puncture in the ear drum or arthritis of the jaw.
Some types of ear infections cause a high-grade fever ( 100.4°F or 38°C and higher ) which makes your body weak and unfit for a workout. Pain in the ear causes an increase in the pressure on the sinuses of the head. It is usually better to avoid doing any exercises that might increase the pressure on your sinuses which will make the pain intolerable.
Sore throat
There can be multiple reasons for a sore throat. Some of which is a viral, or bacterial infections. It is safe to work out with a mild sore throat, but in certain situations, if a sore throat might be accompanied by other symptoms like a common cold, you are likely better off stay away from a workout until you feel better.
With other symptoms like weakness, you can continue working out with a decreased intensity as you would not have your usual stamina.
Stuffy nose
A stuffy nose is annoying. It is extremely uncomfortable and it can be associated with a cough. Getting a workout done is good if your symptoms are limited to a congested nose. This can be beneficial as it can free your nasal passages.
Heart problems
Staying active when you have heart conditions is crucial. Basic exercising like walking or aerobic exercises will help you strengthen the heart muscle, control blood pressure along with lowering cholesterol levels. Knowing your limits is essential.
Talk to your doctor and he will tell you what exercises are suitable according to your health conditions. Look out for signs like shortness of breath, chest pain or dizziness. Rest well if you notice any of these signs.
When can you not workout
Fever
A fever can be triggered by factors like pain, injury, and bacterial infections. Working out with a high-grade fever is likely not advised and with a mild fever, you could continue your workout if you can keep yourself hydrated enough or you are likely to worsen your fever due to dehydration.
Besides that, it could cause muscle weakness and decreased appetite and coordination increasing the risks of injury.
Productive cough
A productive cough produces phlegm on coughing which is a positive response of the body to any irritation in the airway which is commonly fluids. It usually makes your chest feel heavy and congested. Some other reasons could be respiratory diseases like pneumonia, the flu, or covid 19 and you better avoid it as you might put others at a risk.
A dry cough could usually not be a reason to avoid the gym but a dry cough that is recurrent at short intervals can cause shortness of breath and you are better off avoiding exercise.
Stomach flu
These are illnesses that act on the digestive system and can cause symptoms like weakness which shows an increased risk of injuries due to which it is best to avoid working out, diarrhea and vomiting worsen your situation as they cause dehydration and there is always a risk of them spreading to others.
Cold and flu
You must listen to your body and do what feels right. At the same time, it is necessary to be aware of the risks that are associated with exercising when you have a cold or flu. Sometimes, exercising during a cold can lead to shortness of breath.
It is advised to exercise after taking a doctor’s suggestion when you are an asthma patient having a cold. Basic workouts may not be associated with many risks. But it is crucial to avoid high-intensity workouts when having a cold as it can regress the recovery process.
Surgeries
It is important to restrict your overall activity until 48 hours after surgery. Also, working out exerts pressure on your body which may be harmful and cause the sutures to open up. You should avoid working out for 3 to 4 days after eye surgery.
Therefore, consult your doctor if you wish to exercise after surgery.
Exercises ranked from worst to best when sick
Running a marathon
It is best if you skip running or training for a marathon when you are sick though a regular amount of exercise is good for the body and is seen to boost the immunity of an individual. But exercises of high intensity are seen to worsen conditions as it deactivates or suppresses your immune system and makes you weak.
Lifting weights
Your core strength, performance, and endurance are likely to decrease when you are sick and it gets even worse if you tend to have a low quality of sleep. Moreover, it can increase pressure on the sinus and headaches when you strain the muscles.
Walking and jogging
Usually when you are sick your energy levels tend to drop and you might be unable to do physical exercises that strain your body. Hence walking is suggested as it gives the benefits of a workout. It is not hard on your body and clears any sorts of congestion.
If you have a blocked sinus, walking helps clear it and on the other hand physical exertion can worsen the symptoms. Like walking, many people suffering from a cold feel better after a jog. If you are severely sick you can decrease the intensity or completely avoid your workout.
It is suggested to take proper rest before doing intense workouts.
Yoga
Your body relaxes when you perform yoga which causes the release of stress hormones like cortisol which helps in fighting any kind of sickness. Additionally, doing yoga and stretching muscles can fend off any types of aches
Swimming
It is a form of cardio that can help boost energy levels but it can cause a negative impact when the person is suffering from congestion. Sometimes allergies occur which are one of the other forms of nasal congestion.
Dance
Another form of cardio freeing your nasal passages and sinuses, jamming to your favourite songs might make you more relaxed. Dance classes like Zumba can get your body enough exercise without you breaking too much sweat and researchers have found that dancing has shown an increase in antibody count which helps fight infections.
Now you might be wondering when it is ok to return to your routine as regular exercise can reduce the risk of getting sick, none the less it is important for your body to completely recover before you return to your routine. As symptoms subside you can start introducing more and more physical activity to your body.
It is always best to take some advice from your physician and listen to what your body indicates and never try to push your limits
Conclusion
If you are feeling sick, or under the weather, working out is one of the last things you should do. A quick and stronger recovery should always be your aim when you are sick but it can be hard to know when you are going overboard with your workouts hence always best to avoid any activity when you are sick, and it is best if you can take a few days off.
It is advised to reduce the intensity of the workouts along with the duration when you are ill. If you continue to do exercises at your regular intensity, you may put yourself at high risk of injuries and delay your recovery process.
Even if you still want to continue with mild exercise you should avoid doing it outside in cold weather. Either way staying away from people and stopping the spread of any contagious sickness is the best course of action. A few days away from your workouts will not affect your power and stamina. Make sure to take the suggestion of your doctor if you can not decide whether to work out or not.