The flu and cold season hasn’t ended yet. Even if you’re coughing or sneezing, you might still want to “sweat it out” at the gym. While some experts recommend exercise when you’re sick, others claim that working out should be the last thing on your list. So, should you sweat it out or stay home and recover?
Exercise Suggestions for When You’re Sick
First of all, it’s important to know how your immune system works. The human body is attacked by viruses, bacteria, and parasites every single day. URTIs or upper respiratory tract invaders are the most common assailants, causing flu, colds, sore throat, and middle-ear infections. Your immune system works hard to fight pathogens and stop them from making you sick. Whether you go to the gym or stay home, your body will keep fighting against these threats.
Low to moderate intensity activities, such as walking, swimming, jogging, yoga, and cycling, are not challenging enough to put stress on the immune system. They can actually boost your natural defense mechanisms and speed up the recovery process. However, running a marathon or doing a full body circuit with heavy weights isn’t a good idea. Intense training can depress your immune system, leaving you susceptible to infections.
When Are You Too Sick to Work Out?
In general, it’s safe to work out at low intensity levels in cases of sneezing, sinus pressure, sore throat, or runny nose. If you experience dry cough, fever, diarrhea, sore muscles, and vomiting, stay home and rest. These symptoms may indicate flu or severe respiratory infections, so exercise is not recommended.
If you have a mild cold, working out can help. Just make sure you stick to light activities like treadmill walking, spinning, or pilates. Qi gong, yoga, T’ai chi, and light weight training are safe too. Listen to your body and stop any activity in case of fever. Avoid more intense activities, such as heavy strength training, HIIT, running, and prolonged exercise sessions.
