Should You Exercise When You’re Ill?

If you were one of the many Brits bedridden with a nasty flu over Christmas, heading out for a run was likely the last thing on your mind. But if you’re just feeling a little sniffly, it can be hard to know whether to continue with your normal workout routine. Should you exercise when you’re ill? Might a gym session help get rid of a cold? Or is it best to rest until you’re back to full health? Here’s what to consider before deciding whether to train when you’re feeling under the weather.

Exercising While Ill: Good Or Bad?

While working out offers numerous benefits, when you’re feeling sick the body is under stress, and needs to use all its resources to nurse you back to health – hence why often, it’s best to rest when you’re unwell. However, in some cases light exercise may help you feel better.

The Neck Check

Determining whether it’s a good or a bad idea to exercise when you’re ill depends on the ailments you’re experiencing. As a general rule of thumb, experts recommend the ‘neck check’. If your symptoms are above the neck, it’s usually safe to work out. However, if your symptoms are below the neck – such as a chest infection or gastrointestinal problems – training is not advised.

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Should You Exercise With A Cold?

‘If you have mild symptoms that are predominantly confined to the upper respiratory tract (i.e. sore throat, runny nose), it’s probably safe to continue exercising,’ said cardiologist Dr Robin Van Lingen. ‘Although my advice would be to keep it to a moderate intensity at most.’ So: if you’re keen to exercise with a cold, opt for a yoga class or a walk over a HIIT session.

According to MedicalNewsToday, it’s OK to exercise with typical symptoms of a head old. These include:

• Nasal congestion
• Runny nose
• Tension headache

While there’s no evidence to suggest exercise will help speed up your recovery, it may play a part in preventing you from getting ill again. There’s plenty of research suggesting working out boosts the immune system: not only does it increase the circulation of immune cells, exercise improves sleep and reduces inflammation – both of which lower your risk of illness. 

Should You Exercise With The Flu?

It’s generally not advised to exercise if you have the flu. It’s particularly important to avoid working out if you have a fever, as this can raise your internal body temperature even further, and you’re at greater risk of dehydration.

Other warning signs that suggest you should skip your workout include:

• Chest congestion
• Shortness of breath
• Body aches
• Dizziness
• Fatigue

‘It is important to make sensible choices when ill, because overtraining and failing to embrace the recovery your body needs is unsafe and can lead to longer term issues,’ says former elite athlete Andy Blow, co-founder of Precision Fuel & Hydration. ‘So, if the doctors say to opt for complete rest and refrain from training, you should.’

Should You Exercise With A Stomach Bug?

If you’re experiencing symptoms like vomiting and nausea, a sweaty workout is likely the last thing on your list. But just in case you’re tempted, experts advise against exercise when you have an upset stomach. Your body is fighting an infection, and rest is crucial for recovery – plus bugs like norovirus are highly contagious, so you could end up spreading the illness if you visit a gym or studio.