Medically reviewed by Gregory Scherle, M.D.
It can be frustrating to hit a stride in your workout routine only to have an illness derail it. When it’s so ingrained into your daily schedule, you may get impatient while skipping multiple days of exercise to nurse a flu or cold. But before you power through your symptoms to work out, read these general rules of thumb.
Take stock of your symptoms
Rest is best when you are trying to recover from an illness, but you don’t necessarily have to sit on the sidelines altogether when you’re a bit stuffy. Gently working out with a mild head cold and symptoms such as sinusitis, a runny nose or a sore throat is OK, according to the American Heart Association (AHA).
If your symptoms are below the neck, however, you should reevaluate. Exercising with a fever or any type of respiratory infection should be avoided. Working out with a fever can raise your body temperature, which is an easy way to worsen your symptoms. According to WebMD, a temperature of 101 degrees Fahrenheit should rule you out of any sort of physical activity. You should also avoid working out if you are dealing with:
- Chest congestion
- Coughing
- Diarrhea
- Fatigue
- An upset stomach
- Widespread muscle aches
Working out with a bad cough and bronchial tightness likely isn’t going to lead to a good, fulfilling workout anyway. Besides, you run the risk of infecting others with chest cold if you exercise while sick in a public setting, especially at a gym where you’re constantly in close contact with others. Do not attempt to exercise while sick with COVID-19.
Listening to your body during this process is key. If it is achy and fatigued and it becomes clear after just a few minutes of exercising that your body rejects the idea, then stop.
How long should you wait to exercise after being sick?
Keep your thermometer handy and wait until your fever subsides completely before working out at full strength again. In general, even less intense bouts with the flu can keep you from feeling like yourself for anywhere from 10 days to two weeks.
Once you are symptom-free, gradually return to your normal workout routine. You should reduce the intensity and length of your workouts for the first few days after returning to physical activity and even consider regenerative types of exercise, like brisk walking, cycling and yoga.
If you still don’t feel quite right or you would like some added guidance, have a conversation with your primary care provider (PCP) about whether you are healthy enough to return to exercise.
Don’t forget to hydrate
You obviously lose a lot of fluids while exercising, which can pose a problem if you’re doing it while under the weather. Even small fluid imbalances can cause you to feel dehydrated, which can increase body temperature and make you feel even worse. You’re susceptible to losing more fluid than normal while sick, so it’s key to drink plenty of water before, during and after mild to moderate physical activity.
Related:
- Is it Exercise Soreness or an Injury?
- Exercise Frequency and Duration to Keep You Healthy as You Age
- Are Vegetarians Healthier? What the Experts Say
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