Exercise When Sick: Should You Sweat It Out? Or Rest and Recover?

Getting sick can put your exercise routine on pause. But is some activity okay or should you refrain completely when unwell? This may depend on the type and severity of illness. While gentle to moderate exercise can sometimes help you feel better, more strenuous activity may hinder recovery. This guide covers expert recommendations on exercising with various illnesses along with warning signs to heed.

Exercising With a Cold

Colds involve congestion, sore throat, coughing, sneezing and general fatigue. Moderate exercise may help relieve stuffiness and improve mood. Consider trying:

– Low-intensity cardio like walking, stationary biking, elliptical

– Low-impact strength training without exertion

– Gentle yoga or stretching

Scale back intensity, duration, and frequency during a cold but avoid being completely sedentary. However, rest completely when experiencing:

– Fever over 100°F (38°C)

– Body aches

– Chest congestion

– Fatigue that prevents daily activities

– Symptoms below the neck like coughing

If symptoms worsen, stop exercising and see a doctor if they persist beyond 7-10 days.

Working Out With the Flu

Influenza causes high fever, body aches, sore throat, and fatigue. DO NOT exercise with the flu as activity may prolong recovery. Rest completely until:

– Fever-free for at least 24 hours

– Respiratory symptoms improve

– No body aches

– Energy levels return to normal

The flu impairs exercise capacity. Pushing yourself often backfires resulting in relapse or secondary infections. Prioritize rest, hydration, and medical care.

Exercising With Sinus and Ear Infections

Bacterial or viral sinus infections cause congestion, facial pain and pressure. Avoid exercise if experiencing:

– High fever

– Facial pain that worsens when bending over

– Headache

– Fatigue

Light exercise may help with congestion at low-grade intensity. However, the risk of injuring or overexerting yourself outweighs benefits. Rest until symptoms clear.

Ear infections also warrant rest. Avoid pool use until infections resolve to prevent exacerbation. See a doctor if symptoms persist beyond one week.

Working Out With Strep Throat

Strep throat is caused by Streptococcal bacteria and requires antibiotics. Do NOT exercise until completing antibiotic treatment and fever-free. Strenuous activity can compromise breathing, overexert the heart, and cause complications like rheumatic fever. Prioritize rest and recovery.

Exercising With Chest Congestion

Chest congestion makes breathing difficult and can provoke coughing. Avoid strenuous cardio which constricts oxygen. Light exercise may be tolerated if:

– No fever

– No body aches

– No wheezing/shortness of breath

Stick to light yoga, walking, and bodyweight strength training. Scale back at the first sign of exacerbated symptoms. Seek emergency care if you develop:

– High fever

– Difficulty breathing

– Chest pain

Working Out With Asthma

Asthma causes inflammation in airways and breathing difficulty. Avoid triggers like allergens, pollutants, and respiratory illnesses. Use prescribed inhalers before exercise when directed. Cease activity and treat symptoms if asthma flares up. See a doctor if you have:

– Shortness of breath not relieved with inhaler

– Tight chest, wheezing, or coughing during exercise

– Need to use inhaler more frequently

Working Out With Diarrhea

Diarrheal illness causes loose, watery stools, abdominal cramping, and dehydration. Avoid exercising with diarrhea as it can lead to electrolyte imbalance and overexertion. Rest until symptoms resolve for at least 24 hours. See a doctor if diarrhea lasts more than 2 days or causes:

– Blood or mucus in stool
– Fever over 101°F (38°C)
– Signs of dehydration like dizziness

Once recovered, ease back into exercise slowly.

Working Out With Nausea

Nausea makes exercise difficult and can indicate underlying illness. Refrain from intense exercise if you have:

– Repeated vomiting or inability to keep fluids down

– Diarrhea

– Abdominal pain

– Fever

– Fatigue

Hydrate as best you can and rest until nausea passes. See a doctor if it persists more than 2 days or you show other concerning symptoms.

Exercising With a Head Cold

Head colds cause runny nose, sore throat, congestion, sneezing, and malaise. Usually exercise is okay with low-grade symptoms using these precautions:

– Avoid strenuous exercise that could compromise breathing

– Stop if symptoms worsen

– No contact sports to avoid injury risk

– Stay well hydrated

Scale back if excessive fatigue interferes with your workout. Avoid pools and sharing equipment when sick.

Working Out With Allergies

Allergies cause sinus congestion, runny nose, sneezing, itchy eyes, and coughing. Light to moderate exercise is often fine if you:

– Control allergy symptoms with medication

– Avoid heavy outdoor workouts during high pollen counts

– Stop if symptoms worsen

While inconvenient, allergies usually don’t require complete exercise cessation. Monitor body signals during activity.

Working Out With a Sore Throat

Sore throats commonly accompany colds but also arise from allergies or overuse. Gently stretching may help relieve pain, but avoid exhaustive exercise that could worsen inflammation. Seek care if sore throat is severe, lasts over 2 weeks, or you have difficulty swallowing.

Exercising With Skin Infections

Bacterial skin infections like methicillin-resistant Staphylococcus aureus (MRSA) require proper hygiene to prevent transmission in athletic facilities and direct skin contact sports. Do not share personal gear. Wash exercise clothes in hot water. Avoid sports with skin contact until lesions heal. See a doctor for drainage, redness, or fever.

The Takeaway on Exercising When Sick

As a general rule of thumb:

– Rest completely with fever, body aches, vomiting, diarrhea

– Scale back exercise with congestion, fatigue, sore throat

– Stop activity if symptoms worsen

– Avoid others when contagious

– Prioritize recovery

While light activity may help some minor illnesses, put health first. Rest allows your immune system to direct energy towards healing. Never exercise through moderate/severe sickness or while contagious. Listen to your body and seek medical advice when concerned. Once recovered, ease back into exercise gradually. With patience and prudence, you can safely return to your workout routine after illness passes.

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