“Should I workout when sick?” Deciding whether to hit the gym or rest when you’re feeling under the weather can be tricky. Many fitness enthusiasts worry about losing progress if they skip a workout, while others are concerned about the potential risks of exercising while sick. In this article, we’ll delve into the science behind working out when sick, answering key questions such as whether it’s better to rest or exercise, if it’s okay to work out with a cold, and whether lifting weights while sick is advisable. We’ll also include insights from recent studies to help you make an informed decision.
Is It Better to Rest or Exercise When Sick?
One of the most common questions people ask when they’re sick is whether they should rest or push through and exercise. The answer largely depends on the severity and type of illness you’re dealing with.
If you’re experiencing mild symptoms, such as a runny nose or a sore throat, light to moderate exercise might be okay. In fact, some studies suggest that moderate exercise can even boost your immune system. A study published in the Journal of Sport and Health Science found that regular, moderate exercise could reduce the incidence of upper respiratory tract infections and improve immune function.
However, if your symptoms are more severe—such as a fever, fatigue, body aches, or chest congestion—rest is usually the best option. Exercising under these conditions can put additional strain on your body and potentially prolong your illness. According to a study published in the American Journal of Medicine, exercising with a fever can increase the risk of dehydration, heart strain, and other complications. Therefore, it’s crucial to listen to your body and give it the rest it needs to recover.
Is It Okay to Workout When You Have a Cold?
Many people wonder if it’s safe to work out when they have a cold. The general rule of thumb is the “neck rule”—if your symptoms are above the neck (e.g., a runny nose, nasal congestion, or a mild sore throat), it’s usually okay to engage in light to moderate exercise. Activities like walking, cycling, or gentle yoga can be beneficial and may even help open up your nasal passages, making it easier to breathe.
However, it’s important to avoid high-intensity workouts when you have a cold. High-intensity exercise can temporarily suppress the immune system, making it harder for your body to fight off the virus. Additionally, pushing yourself too hard could exacerbate your symptoms and potentially lead to a more serious illness. A study published in the Journal of Applied Physiology found that intense exercise during a respiratory infection could lead to increased inflammation and a longer recovery time.
Is Working Out While Sick Pointless?
The effectiveness of working out while sick depends on the type and intensity of the exercise, as well as the severity of your illness. For mild illnesses, such as a common cold, light exercise might help you feel better by boosting your mood and circulation. Exercise releases endorphins, which are natural mood elevators, and can help alleviate some symptoms, such as nasal congestion.
However, if you’re significantly sick, your body’s priority is to fight off the infection, not build muscle or improve endurance. In these cases, working out can be counterproductive. Your body needs energy to recover, and intense exercise can deplete your energy reserves, delaying your recovery. As noted in a study published in the British Journal of Sports Medicine, resting when you’re seriously ill allows your body to direct all its resources towards healing, which is ultimately more beneficial in the long run.
Therefore, while working out with mild symptoms might provide some benefits, it’s not advisable to push through a workout if you’re feeling significantly unwell. Resting and allowing your body to recover is more effective than risking further illness or injury by working out while sick.
Is It Okay to Lift Weights When Sick?
Lifting weights requires a significant amount of physical exertion, which can be taxing on the body even when you’re healthy. When you’re sick, your body is already under stress, and adding the strain of weightlifting can be too much. It’s especially important to avoid heavy lifting if you have symptoms like a fever, body aches, or fatigue, as these can indicate that your body is fighting off a more serious infection.
Studies suggest that lifting weights while sick can suppress the immune system and increase the risk of injury. For example, a study in the Journal of Strength and Conditioning Research found that athletes who trained while sick were more prone to injuries and had longer recovery times than those who rested.
Light resistance training might be okay if you’re dealing with mild symptoms and feel up to it, but it’s important to listen to your body. If you feel weak, dizzy, or more fatigued than usual, it’s best to skip the weights and focus on rest and recovery instead.
Conclusion
Deciding whether to work out when you’re sick depends on your symptoms and how your body feels. For mild illnesses, like a common cold, light to moderate exercise may be beneficial, but it’s crucial to avoid pushing yourself too hard. For more severe symptoms, such as a fever, body aches, or significant fatigue, rest is the best option. Your body needs energy to fight off the illness, and exercising can delay your recovery or worsen your condition.
Ultimately, the key is to listen to your body and prioritize your health. When in doubt, it’s always better to err on the side of caution and take a rest day. If you’re recovering from an illness or injury, consider the Malin Method, featuring 6 at-home rehab programs to heal any new or old injury and eliminate chronic pain in the body. The Malin Method can help you return to your workout routine safely and effectively, ensuring you’re in the best shape possible before resuming intense physical activity.
