Should You Exercise While Sick?

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
>”,”name”:”in-content-cta”,”type”:”link”}}”>Download the app.

If you are consistently active, you probably feel strong, healthy, and at times utterly invincible. This can make it doubly painful when your body does succumb to illness which, let’s face it, happens to the best of us. Not only do you feel icky when you’re sick, but you’re also discouraged from doing the one thing that makes you feel great: yoga.

There are a number of infections we can pick up throughout the year, some worse than others. While we’ve always been told to avoid working out while sick, it’s tempting to ask how sick is sick, and what counts as “working out”? Is a slow practice okay? Can you do yin yoga? Here’s the real question: When (if ever) is it okay to exercise while you’re sick?

As it turns out, the question of whether you should practice yoga while sick may depend on what you’re sick with and the severity of your symptoms. While a fever and upset stomach would stop most of us from even thinking about unrolling our mats, a stuffy nose and headache might actually benefit from a few minutes of movement. Here’s what you need to know to decide whether you should be practicing yoga while sick.

When to Avoid Yoga

Under “normal” conditions, exercise is an acute stress that can temporarily suppress your immune system. As Kristina Kendall, Ph.D., lecturer at Edith Cowan University’s School of Medical and Health Sciences, explains, this really isn’t as bad as it sounds. “Your body’s immune system usually recovers within a couple of hours, assuming you are healthy and not already battling an infection,” she says. Over time, this pattern can actually build a stronger immune system.

However, when your immune system is already compromised (i.e., when you’re already sick), exercise will only make things worse. “Rarely would I recommend working out while sick, especially if it is a viral illness,” Kendall says. Viral infections can be spread through the air or on surfaces, while bacterial infections are spread through direct contact. Since taking a class while sick puts you in close proximity to others, it’s best to stay out of the studio and gym when you’re sick, both for your own health and for others.

“Working out while experiencing symptoms of a cold or flu not only can slow down the recovery process, but it also can put those around you at risk,” Kendall says.

When to Wait It Out

How much rest you take also depends on the type of illness you have. If you’re experiencing a sinus infection or a head cold, for example, you can start working out once your primary symptoms (headache, sinus pressure, etc.) subside. You may feel good enough to practice some slow yoga, take a walk, or go for a light bike ride after five to seven days, although in some cases, cold symptoms can last up to two weeks.

As long as you’re not battling below-the-neck symptoms like fever, tightness in the chest, sore throat or stomach ache, a light workout might even help clear up some of that lingering congestion. Kendall agrees. “Once the heavy symptoms are gone, getting some fresh air, sweating a bit, increasing blood flow and moving your body can actually feel pretty nice,” she says.

Infections that affect your respiratory system—chest cold, flu, pneumonia—are a whole different story. These types of illnesses can make breathing very difficult during exercise, so Kendall recommends waiting to work out until symptoms have passed completely. This is also another instance when your health can affect those around you. If you have a respiratory infection and are coughing and contagious, stay away from studios and gyms. Nobody wants your germs.

How to Bounce Back

Another thing to consider when weighing whether to exercise is whether other factors might be off. As Kendall points out, in addition to making you feel crummy, illness can throw your sleep schedule, hydration, and eating patterns off.

“Poor sleep, inadequate nutrition and dehydration only compound the negative effects of working out while sick,” she says. So not only will your ability to exercise suffer, but you’ll also probably do more harm than good and lengthen the time it takes your body to recover.

The takeaway? You really won’t see any improvements in performance if you exercise while sick. Use this forced downtime to sleep, hydrate, and recover. According to Kendall, if you allow your body to fully rest and recover, you’ll gain back any losses more quickly than if you try to push through.

“Rest does a body good,” she says. “If you let your body fully heal, it’s also less likely you’ll catch another cold/virus in a couple of weeks.” So take a week off.

If you absolutely must exercise, you can get outside (not in a studio or gym where you can spread germs) and do some light exercise once your symptoms subside. When in doubt, check with your doctor for his or her recommendations and to learn how long you might be contagious for. This will definitely let you know when you can safely return to your usual practice.

This article was originally published on Oxygen.

About Our Contributor

Heather Eastman is an NSCA and NASM certified personal trainer, Level 1 CrossFit coach and ACE group exercise instructor with more than 15 years of training and teaching experience. She trains at Verdant CrossFit in Boise, Idaho.

 

Tags:

We will be happy to hear your thoughts

Leave a reply

Myhealthyweightpath.com
Logo