Can You Exercise When Sick? When to Push Through & When to Rest
When you're feeling under the weather, deciding whether to exercise or take a rest can be a tricky call. On one hand, you may feel like moving your body can help boost your mood and energy levels. On the other, there's the risk of making your symptoms worse or prolonging your recovery. So, how do you know when it’s okay to work out and when it's best to rest?
Let’s break it down, taking into account different types of sickness, your symptoms, and how to listen to your body.
The General Rule: The Neck Rule
A good rule of thumb to follow is the “neck rule.” If your symptoms are above the neck, like a runny nose, sore throat, or mild congestion, it’s generally safe to engage in light to moderate exercise. However, if your symptoms are below the neck—such as chest congestion, coughing, or stomach issues—it’s best to rest.
When You Can Push Through:
Mild Cold Symptoms (Above the Neck)
Symptoms: A mild runny nose, scratchy throat, or slight congestion without fever or body aches.
What You Can Do: If you're feeling up for it, low-intensity exercises like walking, yoga, or stretching can help improve circulation and keep you active without putting too much strain on your body. You may even feel better after getting moving, as exercise can help clear nasal passages and release endorphins for a mood boost.
What to Avoid: Intense cardio or activities that elevate your heart rate significantly. Pushing too hard can worsen symptoms by stressing your nervous system too much, which can delay recovery.
2. Mild Soreness or Fatigue
Symptoms: You feel slightly fatigued or sore, but there’s no fever or significant discomfort.
What You Can Do: If you feel like moving, stick to light exercise. A brisk walk, some stretching, or a short bike ride can help keep the blood flowing and prevent you from feeling sluggish.
What to Avoid: Don’t overexert yourself. Your body is already fighting off an illness, so you don’t want to make it worse by pushing your limits.
When You Need to Rest:
Fever and Body Aches
Symptoms: A fever, muscle aches, chills, or fatigue are signs your body needs to rest and recover. Exercising in this state can weaken your immune system and prolong illness.
What to Do: Rest is key here. Your body is working hard to fight off the infection, and adding the stress of a workout can make things worse. Focus on hydration, sleep, and nutrition to support your immune system.
What to Avoid: Any form of exercise, especially high-intensity workouts like HIIT classes. Your body needs time to recover.
Chest Congestion or Coughing
Symptoms: If you're dealing with chest congestion, a persistent cough, or difficulty breathing, exercise is not recommended. Straining your body with these symptoms can lead to complications like bronchitis or pneumonia.
What to Do: Rest and stay hydrated. If needed, consult with a doctor.
What to Avoid: High-impact or aerobic exercises that demand a lot of breathing.
Stomach Illness (Nausea, Vomiting, Diarrhea)
Symptoms: When your illness involves stomach issues like nausea, vomiting, or diarrhea, your body is trying to balance hydration and digestion. Exercise in this state can lead to dehydration and make your symptoms worse.
What to Do: Prioritize rest, hydration, and gentle nourishment.
What to Avoid: Any form of strenuous exercise. Listen to your body and focus on recovery instead.
Key Signs You Should Rest:
Persistent fatigue or exhaustion.
Difficulty breathing or shortness of breath.
Fever or chills.
Painful or swollen lymph nodes.
A significant cough or chest congestion.
The Bottom Line: Listen to Your Body
Ultimately, your body will tell you what it needs. If you feel like doing something light, it’s probably okay—just don’t push past your limits. But if your symptoms are more severe, rest is crucial to ensure you recover faster and prevent any setbacks.
If you're unsure, it’s always a good idea to consult with a healthcare provider or physiotherapist, especially if you have pre-existing health conditions or are concerned about pushing your body too hard.
When You Should Return to Exercise:
Once your symptoms have significantly improved and you're feeling more energized, start gradually reintroducing exercise. Begin with lower-intensity activities and work your way up as your strength returns. Keep an eye on your energy levels and avoid going full force until you feel completely recovered.
Remember: Health comes first. There’s no rush to get back into your regular routine if it means risking a longer recovery or further illness. The right balance of rest and movement is key to getting back on track.
Stay healthy, listen to your body, and you’ll be back to full strength before you know it!
Bri Hicks Physio & Performance is dedicated to providing evidence based physiotherapy care.
Book a Physiotherapy appointment today or reach out if you have any questions.
We are located at 2060 W. Broadway in Vancouver, BC.