Getting regular exercise is an ideal way to maintain physical and mental health in good status. Numerous studies reveal that working out mitigates your risk of developing chronic diseases like diabetes, cardiovascular disease, maintaining weight and triggering the immune system.

There’s no doubt that exercise plays a vital role in health, and most people wonder whether working out while sick will support or hamper the recovery process. Well, there are certain times when resting the body is better than a workout-triggered endorphin high.

Read on to find out when it’s ideal to avoid exercise.

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Is It Fine To Exercise When Sick?

A speedy recovery is what we wish for when we are sick. However, determining whether to stick to our regular gym routine or take a break can be challenging. Many individuals maintain their workout habits even when feeling a bit under the weather, and this can be acceptable under certain circumstances. Yet, pushing through might be counterproductive if symptoms are present.

Health experts often apply the "above the neck" rule to advise individuals on exercising while ill. According to this guideline, if you're dealing with symptoms like a runny or stuffy nose, or even an earache, it's generally acceptable to engage in mild-intensity exercise for a shorter duration—only if you genuinely feel up to it.

Conversely, if symptoms are situated below the neck, such as nausea, body aches, fever, diarrhoea, a productive cough, or chest congestion, it's advisable to hold off on working out until you've fully recovered.

Also Read: Importance Of Warm Up And Cool Down Exercises

When It’s Safe To Exercise?

Well, exercising with the following symptoms is safe, but always consult with your healthcare provider if you’re not sure.

Mild cold

A cold is a viral infection of the nose and throat. Usually, symptoms differ from person to person, most people experience sneezing, a stuffy nose, a headache and a mild cough. With your current health status, if you have the energy to work out, the best solution is to take a light walk outside or at home rather than strenuous activity.

Earache

An earache is an intense, or dull pain that can be in one or both ears. It is commonly caused by infection in children, while in adults it is caused by pain developing in another region like the throat.

Ensure you don’t have any ear infections before starting exercise and most earaches can be uncomfortable and cause feelings of intense pressure in the head. Though exercise is safe when you have an earache, try to refrain from exercises that add pressure to the sinus region. Prefer light walking.

Stuffy Nose

A stuffy nose can be unpleasant and irritating, if it’s associated with a fever or productive cough or chest congestion, then you should skip exercise. But it’s ok to work out if you’re having only nasal.

Mild Sore Throat

A sore throat is caused by a viral infection. In a few cases, such as sore throat linked with a fever, productive cough or difficulty swallowing, you should put your workout on hold until your physician advises you it’s fine to resume. On the other hand, moderate-intensity exercise is likely safe when you have a mild sore throat caused by a common cold or allergies.

Also Read: Evening Exercise As Good As Morning Workout

When Exercise Is Not Recommended?

Fever

With fever, the body temperature rises above its normal level of 98.6 degrees Fahrenheit. There may be several things that cause fever; however, bacterial, or viral infections are the common triggers. Exercising increases the risk of dehydration and can aggravate the condition. Also, fever reduces muscle strength and endurance and coordination, thus increasing the risk of injury. Hence, it’s ideal to avoid hitting the gym when you have a fever.

Productive Cough

A sporadic cough is a normal reaction to irritants or fluids in the airway and it helps maintain the body healthy.

Frequent episodes of coughing can be a sign of a respiratory infection such as a cold, the flu or pneumonia. A more persistent productive cough is a reason to skip a workout, as it can make it hard to beath, mainly when the heart rate increases during exercise. This makes you gasp for breath and fatigue.

Avoid going to the gym when you have a cough, as you may increase the risk of others at the gym getting sick. Also, if your cough is developing during workouts, it may indication of asthma. Consult your doctor if it continues.

Stomach Flu

Illnesses that attack the digestive system like stomach bugs can worsen the symptoms that make exercising off-limits. Nausea, vomiting, diarrhoea, fever, abdominal cramping, and poor appetite are all common symptoms associated with stomach bugs. You may also feel exhausted with a stomach ailment, this increasing chance of injury during a workout and stomach flu is highly contagious and can spread to others.

Flu

Influenza is a contagious illness that causes symptoms such as fever, chills, sore throat, body aches, fatigue, headache, cough, and congestion. It is ideal to avoid gym and exercising with the flu and take ample rest to speed up the recovery.

After any illness waiting until symptoms completely settle, before slowing getting back into a normal workout regimen is the safest way to return to exercise post any sickness.

Conclusion

When you have symptoms like diarrhoea, vomiting, weakness, a fever, or a productive cough, it’s best to get good rest and take some time off the gym for faster recovery. But, with mild cold or nasal congestion, there’s no need to skip workouts, though it’s good to limit indoor public places like gyms.

You can confine yourself to workouts at home during these times, to avoid the risk of spreading infection to others. If you’re feeling well enough to exercise, but lack your regular energy, then reduce the intensity of your workout, which is a great way to stay active. It is important to seek medical help with severe illness and follow your healthcare provider's advice while you’re sick.