Posted on November 23, 2023
Engaging in a light jog or a quick weights session may alleviate lingering congestion, but there are instances where exercising can potentially harm your body and others.
If you’re consistently active, you likely feel robust and healthy. Thus, when illness strikes, it can be particularly disheartening. Sickness not only makes you feel unwell but also hinders the one activity that typically boosts your spirits: exercise.
Throughout the year, various infections circulate, each with differing severity. While conventional wisdom advises against working out while sick, it’s natural to question the extent of sickness and what qualifies as “working out.” Is a gentle walk acceptable, or should all activity be avoided? Can you engage in home-based weight exercises? The fundamental question remains: When, if ever, is it acceptable to exercise during illness?
The answer appears to hinge on the nature of the illness and the severity of symptoms. Exercise, under normal circumstances, is a temporary stressor that can momentarily suppress the immune system. Kristina Kendall, Ph.D., a lecturer at Edith Cowan University’s School of Medical and Health Sciences, explains that this suppression isn’t inherently harmful as the immune system usually rebounds within hours. Over time, this pattern may even fortify the immune system.
However, when your immune system is already compromised due to illness, exercising can exacerbate the situation. Kendall discourages working out, especially during viral illnesses, as these can be easily transmitted through the air or surfaces. Given the close proximity and shared equipment at the gym, abstaining from exercise while sick is advisable for both personal and public health.
The type of illness also influences the recommended rest period. For ailments like sinus infections or head colds, resuming exercise when primary symptoms subside may be appropriate, typically after five to seven days. Light activities, such as walking or biking, might help alleviate residual congestion. Respiratory infections affecting the chest, flu, or pneumonia, however, demand more caution. Difficulty breathing during exercise is common with these illnesses, necessitating complete recovery before resuming workouts.
Factors like disrupted sleep, inadequate nutrition, and dehydration during illness compound the negative effects of exercising. Kristina Kendall emphasizes that allowing your body to rest and recover is crucial. Pushing through illness not only hampers performance but can also prolong the recovery period. Taking a break from exercise, focusing on sleep, hydration, and recovery, is advised. According to Kendall, this downtime doesn’t lead to a lasting decline in fitness; in fact, fully resting and recovering can expedite the return to peak condition.
In summary, exercising while sick may not yield improvements in performance or physique. Embrace the forced downtime to prioritize rest, hydration, and recovery. If the urge to exercise persists, opt for light activities outdoors, avoiding public gyms to prevent spreading germs. When uncertain, consulting a doctor for personalized recommendations and information on contagion duration is prudent before returning to the gym safely.