When you’re sick, working out may feel like the last thing you’d want to do. And while it’s a myth that you can sweat out illnesses by working out intensely, studies have shown that moderate exercise may help reduce the severity and length of common illnesses.
When working out can make things worse
There are some symptoms that require you to suspend exercise to avoid risking a worsening of symptoms. These include:
- Fever
- Vomiting
- Diarrhea
- Coughing
- Tightness in chest
- Difficulty breathing
- Weakness
- Dizziness
In addition to risking that you’ll get other people sick, these symptoms can decrease muscle strength or cause a loss of balance (both of which can increase your risk of injury), lead to fluid loss in the body (i.e., dehydration) and increase exhaustion.
When working out might help
If you have typical symptoms of a common cold—such as a runny nose, nasal congestion, sneezing or puffy eyes—working out may actually help because it increases the heart rate and stimulates circulation.
It’s important to limit your work out to lighter, movement-based exercises though. The idea is to increase blood flow without overexerting. Yoga, tai chi, walking, swimming, light jogging and even a leisurely bike ride may help the body release fluids without leaving you feeling exhausted. Avoid strength or endurance training, hot yoga, sprints, Pilates or any type of team sports that could get other players sick.
Tips for working out while you’re sick
If you’re feeling up for some light exercise, be sure to drink plenty of water to replenish the fluids you may be losing due to a runny nose or sweat.
Replenish electrolytes by drinking broth, coconut water, sports drinks (not energy drinks) or miso soup, and eat plenty of fruits and vegetables to boost your immune system.
With any sickness, avoid the gym and opt to exercise at home or outside.
