Wellness Wednesday: Working Out While Under The Weather: The Real Impact of Germs, Cold Season, and Your Workout Routine
As the school year begins and children return to classrooms, they often bring more than just homework back home—they bring germs. With the onset of cold and flu season, it’s common for these germs to circulate within households. This raises a critical question: should you train when you're feeling under the weather, or is it better to rest?
While exercise is a cornerstone of health, respiratory illnesses and other ailments can put your body in a compromised state. It’s important to know how sickness impacts your ability to exercise, the risks of spreading germs to others, and how to modify your workouts when feeling ill.
The Impact of Illness on Your Body and Exercise
When you’re sick, especially with a respiratory illness, your immune system is already working overtime to fight off infection. Exercise, while beneficial for a healthy body, is an additional stressor. Under normal circumstances, this stress prompts the body to adapt and grow stronger. But when you're sick, adding a workout can overwhelm the system, potentially delaying recovery or making symptoms worse.
A study on exercise and sickness, Exercise and Respiratory Tract Viral Infections (NIHMSID: NIHMS139640), shows that while moderate physical activity might support immune function, intense workouts during illness can suppress it, leaving you vulnerable to prolonged sickness.
Respiratory illnesses, like the common cold, flu, or even COVID-19, can especially impact your ability to breathe efficiently during exercise. This makes physical exertion more taxing than usual, and it can exacerbate symptoms like chest congestion, coughing, and difficulty breathing.
When Is It Safe to Work Out While Sick?
Not all illnesses are the same, and the intensity of your symptoms should guide your decision to exercise. Here’s a general rule of thumb often referred to as the “neck rule”:
Above the neck symptoms (like a runny nose, nasal congestion, sneezing, or a mild sore throat) are typically OK for light to moderate exercise. However, it’s wise to reduce the intensity of your workout and listen to your body. Consider swapping a run for a gentle walk or opting for a yoga session instead of a high-intensity interval workout.
Below the neck symptoms (like chest congestion, a persistent cough, stomach issues, or body aches) signal that it's time to rest. These are indications that your body is fighting something more serious, and physical activity could worsen your condition. This is especially true if you have a fever, as working out with a fever can elevate your body temperature further, increasing your risk of dehydration and more serious illness.
How to Safely Work Out When Sick
If your symptoms are mild and you still want to maintain some level of activity, there are ways to adjust your routine to make it safe. Here's how:
Reduce intensity: Choose low-intensity exercises like walking, stretching, or a gentle yoga session. The goal is to move your body without placing too much additional stress on your immune system. Avoid high-impact activities that raise your heart rate significantly or cause heavy breathing.
Monitor your breathing: If you're dealing with a respiratory illness, it's crucial to ensure that your breathing remains steady and unlabored. If you find yourself struggling to breathe during your workout, stop immediately. Your lungs need time to recover, and overexerting them can worsen your condition.
Limit workout duration: Instead of a long workout session, opt for a shorter, more restorative movement routine. Aim for 20-30 minutes of light activity if you're feeling up for it.
Stay hydrated: Illness can dehydrate your body, especially if you have a fever. Drink plenty of fluids before, during, and after any exercise to support recovery and immune function.
Prioritize rest and recovery: Sometimes, the best thing you can do for your body is to rest. Pushing through sickness might feel productive, but it often results in longer recovery times. Listen to your body and prioritize sleep and hydration during illness.
The Risk of Spreading Germs: Protecting Others While You're Sick
One often overlooked consideration when training while sick is the risk to others, especially in shared spaces like the gym. Respiratory illnesses are highly contagious, and working out while sick could spread germs to people around you.
For those who are immunocompromised or have pre-existing conditions, exposure to even a mild illness can lead to severe complications. According to the CDC, individuals with compromised immune systems or chronic conditions are at higher risk for serious illness when exposed to respiratory viruses. By working out while contagious, you could unknowingly put others at risk.
This is why practicing good gym etiquette is crucial. If you have symptoms like a cough, sore throat, or congestion, it’s best to avoid public workout spaces. A simple cold for you might be manageable, but for someone else, it could result in a significant health setback.
Consider the Long-Term Impacts
Working out when sick not only compromises your health but also risks spreading germs to others. Remember that it’s not just about you—protecting those around you, especially in a shared gym environment, is crucial. In fact, taking a few days off to recover can help you return to your routine faster and stronger, minimizing the overall disruption to your fitness goals.
By giving yourself grace and focusing on recovery, you can avoid prolonged illness, protect your community, and set yourself up for long-term success in your health and fitness journey.
The Bottom Line: Listen to Your Body
Exercising while sick is a delicate balance. Mild movement can sometimes help alleviate symptoms and keep you active, but it’s important to adjust your workouts based on the severity of your illness. Above all, listen to your body—if it’s telling you to rest, don’t ignore it.
And when it comes to contagious illnesses, consider the impact on others. Staying home might be the most responsible choice, allowing you to recover without putting others at risk.
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