Should You Exercise When Sick? Benefits, Risks, & Considerations

Introduction

When feeling under the weather, it can be difficult to determine how best to take care of yourself. Should you exercise, or should you rest? This article will explore the benefits, risks, and considerations of exercising when sick, helping you make an informed decision that’s right for you.

Benefits of Exercising When Sick

The idea of exercising when sick may seem counterintuitive, but there are actually several potential benefits.

Improved Immunity

Research indicates that regular physical activity may help strengthen the immune system. For example, one study found that people who exercised regularly were half as likely as those who didn’t exercise to contract a cold. Although this research does not apply directly to exercising when sick, it suggests that some physical activity could potentially provide beneficial effects.

Reduced Stress

Physical activity has been shown to reduce stress levels. According to Dr. Shona Halson, a senior recovery physiologist at the Australian Institute of Sport, “Stress is known to suppress the immune system, so anything we can do to reduce our stress levels is beneficial for our overall health.” Low-impact activities such as yoga and walking can be particularly helpful for reducing stress.

Improved Mood

Getting active when feeling under the weather can also help improve your mood. Exercise releases endorphins, which are natural hormones that make us feel happier and more relaxed. Therefore, it may be beneficial to engage in low-intensity workouts when feeling down.

How to Exercise Safely When Sick

If you decide to exercise while sick, it’s important to take certain precautions to ensure that you stay safe.

Listen to Your Body

The most important thing when exercising while sick is to listen to your body. If you experience any pain or discomfort, stop immediately and seek medical attention if necessary. Additionally, if you begin to feel worse during or after exercise, it’s best to discontinue the workout and rest.

Choose Low-Impact Workouts

When exercising while sick, it’s generally best to stick to low-impact activities. High-intensity workouts can put too much strain on your body, which could worsen your symptoms. Some good low-impact options include swimming, yoga, and walking.

Stay Hydrated

It’s especially important to stay hydrated when exercising while sick. Dehydration can lead to increased fatigue and worsened symptoms. Be sure to drink plenty of fluids before, during, and after exercise.

Proper Rest Versus Exercise

It’s important to note that exercise is not always the best option when sick. In some cases, proper rest may be the best way to support your recovery.

Understand the Difference

Although exercise and rest are both important for good health, they serve different purposes. Exercise is meant to build strength and endurance, whereas rest is meant to give your body time to recover. As a result, it’s important to understand the difference between the two and know when to prioritize each.

Benefits of Both

It’s also important to recognize the benefits of both exercise and rest. Regular physical activity can help strengthen your immune system, reduce stress, and improve your mood. Proper rest can also help your body heal and recover from illness. It’s best to find a balance between exercise and rest to ensure optimal health.

Understanding the Different Types of Illnesses

When deciding whether to exercise when sick, it’s important to consider the type of illness you have. Certain illnesses may be more suitable for exercise than others.

Cold and Flu

Colds and flus are usually mild illnesses that typically don’t require bed rest. According to Dr. James Levenson, an infectious disease specialist at Virginia Mason Medical Center, “Most people with a cold or flu can exercise as long as they don’t have a fever or severe symptoms.” However, he recommends avoiding high-intensity workouts until symptoms have subsided.

Respiratory Illness

Respiratory illnesses such as bronchitis and pneumonia can be more serious than colds and flus. According to Dr. Levenson, “If you have a severe respiratory illness, it’s best to avoid exercise until the infection has cleared up.” He recommends consulting with a doctor before attempting any physical activity.

Gastrointestinal Illness

Gastrointestinal illnesses such as food poisoning can also be serious. In these cases, it’s best to avoid exercise altogether until the illness has passed. Additionally, it’s important to drink plenty of fluids and get enough rest to ensure full recovery.

Examining the Risks of Exercising When Sick

Although exercise can have many beneficial effects, it’s important to consider the risks before engaging in physical activity when sick.

Impact on Recovery

Exercise can potentially delay or hinder recovery from illness. According to Dr. Levenson, “Exercise can cause further strain on the body, making it harder for the immune system to fight off the infection.” As a result, it’s important to weigh the potential benefits and risks of exercise before deciding whether or not to engage in physical activity.

Risk of Worsening Symptoms

Engaging in strenuous exercise when sick can also lead to worsened symptoms. Intense physical activity can raise body temperature, which can lead to increased fatigue and other unpleasant side effects. If symptoms worsen during or after exercise, it’s best to rest and seek medical attention if necessary.

What to Consider Before Exercising When Sick

Before deciding whether to exercise when sick, there are several factors to consider.

Severity of Symptoms

First, it’s important to assess the severity of your symptoms. If symptoms are mild, then engaging in low-intensity physical activity may be beneficial. However, if symptoms are severe, then it’s best to avoid exercise and focus on rest and recovery.

Potential Impact on Others

It’s also important to consider the potential impact of your exercise on others. If you plan to exercise in a public place, be sure to practice good hygiene to prevent the spread of germs. Additionally, if you plan to exercise with a group, it’s best to avoid doing so until your symptoms have subsided.

Consult with a Doctor

Finally, it’s always best to consult with a doctor before engaging in physical activity when sick. A doctor can provide personalized advice based on your symptoms and medical history.

Conclusion

In conclusion, exercise can potentially have beneficial effects when feeling under the weather. However, it’s important to consider the risks and understand the type of illness before deciding whether or not to engage in physical activity. Ultimately, it’s best to consult with a doctor to determine the best course of action.

To summarize, exercise can be beneficial when sick, but it’s important to take certain precautions. Listen to your body, choose low-impact workouts, and stay hydrated. It’s also important to understand the difference between exercise and rest and to consider the severity of symptoms, potential impact on others, and advice from a doctor before engaging in physical activity.