Regular exercise is important for boosting your immune system and maintaining a healthy lifestyle, but should you still retain this habit when you’re sick?
In this article, we take a look at how exercising while unwell can positively affect the body, and when pushing yourself during illness can do more harm than good.
When It’s Safe to Exercise
One common dilemma for many people is whether they should continue with their workout routine when they’re sick, or give in to the idea that bed rest is best.
“There are conflicting opinions on whether a person who is unwell should exercise,” shares Dr Edwin Chng, a General Practitioner with Parkway Shenton.
“The answer really depends on two things: How sick are you? And what exercise do you want to do?”
Generally, if your symptoms are “above the neck”, such as a runny nose, mild sore throat or light headache, then it’s safe to exercise. In fact, moderate exercise may even relieve these symptoms.
Exercising can enhance the body’s production and circulation of immunity-supporting cells, and temporarily raises your body temperature, which may aid the body in fighting infections and inhibiting further bacterial growth.
Plus, if you’re dealing with nasal congestion, physical activity can clear blocked nasal passages, making it easier to breathe.
When You Should Avoid Exercising Completely
In contrast, exercise is not recommended if your symptoms are “below the neck”. This means that if you are experiencing fever, flu, chesty cough, diarrhoea or vomiting, it’s best to avoid exercise.
Overextending yourself with physical activity can conversely weaken the immune system by negatively impacting the production of infection-combating cells in your body, as well as elevating cortisol levels, which is your “stress hormone”. This can prolong your illness and lead to further complications.
In rare but severe cases, overexertion while you have a respiratory virus can cause myocarditis, a condition that occurs when the heart muscle is inflamed.
Read also: Myocarditis in younger patients with COVID – a real risk?
Exercising when you have a fever can also lead to dehydration, reduced muscle strength, and heightened fatigue. Furthermore, since a fever means that your body’s temperature has increased to fight off an illness, exercising can interfere with body temperature regulation. The added rise in internal heat may escalating the likelihood of heat injury such as heatstroke.
Bottom line: If you’re experiencing severe or below-the-neck symptoms, rest is your best option for recovery.
Types of Exercises You Can Do While Sick
While you’re under the weather, stick with light to moderate forms of physical activity.
These include:
- Walking or light jogging
- Low-intensity cycling
- Gentle movement practices like tai chi and yoga
Avoid high-intensity activities like strength training, endurance exercises, running, or working out in extreme temperatures. Vigorous activities can worsen your symptoms and lengthen your recovery time.
Tips for Exercising Safely When Sick
Should you choose to exercise while unwell, here are a few tips to keep in mind.
- Stay Hydrated
Drink plenty of water to prevent dehydration and support your body’s recovery.
- Maintain a Balanced Diet
A healthy diet filled with various fruits, vegetables and other nourishing foods will provide you the energy and nutrients your body needs while it’s down.
- Don’t Stress Your Body
Keep workouts low in intensity. Stop if you feel dizzy, uncomfortable, or in pain. Your body could do with a little more rest before you try again.
- Stay Clear of Public Areas
Avoid exercising in public gyms or outdoors. Opt for at-home workouts to prevent spreading your illness to others, especially if you have a contagious disease like an upper respiratory tract infection.
Conclusion
Deciding whether to exercise while sick comes down to listening to your body.
For mild symptoms, light physical activity can be safe and even beneficial. However, if you’re dealing with more severe symptoms or feeling drained, rest is often the best medicine. Prioritise your recovery to help your body heal faster and to also prevent potential complications that can arise.
In the end, your health is the most important goal. If you’re ever in doubt, it’s okay to skip the workout and let your body recharge.
