Differentiating between a cold and the flu is important before deciding whether to exercise, says Matt Bayes, MD, a sports medicine and regenerative orthopedic specialist at Bluetail Medical Group in Chesterfield, Missouri. The common cold typically shows up as a runny nose, cough, and scratchy throat, without a fever. With a cold, says Dr. Bayes, if you exercise within the limits of your comfort level, it’s unlikely to do you harm — and may even help you feel better.
Can You Work Out While You Have the Flu?
Symptoms of the flu can include fever, cough, runny nose, headache, vomiting, and diarrhea. Experts say that it’s a good idea to forgo working out when you’re this sick. “Exercising with influenza can weaken you further and can potentially put others at risk,” says Bayes. In addition, working out too intensely while sick can make fighting off infection more difficult, says Kenton Fibel, MD, a family medicine physician specializing in sports medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. That means it may take longer for you to get better. RELATED: Everyday Health Flu Map “When you get sick, sometimes it’s okay to take a few days off from your workout to allow your body to better fight off the infection,” says Dr. Fibel. Rest can allow your body to recover more quickly and help you get back to your workouts sooner.
What Are the Risks of Exercising While Sick?
People who have the flu or a lung infection can get worse if they continue working out while sick, says Thomas Trojian, MD, a professor in the department of family, community, and preventive medicine at Drexel University College of Medicine in Philadelphia and the chief of Drexel’s sports medicine division. Exercising with the flu may cause inflammation of the heart, or myocarditis. Symptoms of myocarditis include these signs:
Chest painRapid or abnormal heart rhythm, or arrhythmiaShortness of breath at rest or during physical activityFluid retention, with swelling of your legs, ankles, and feetFatigue
If you think you’re experiencing arrhythmia, contact your doctor immediately; it could lead to cardiac arrest, adds Dr. Trojian. RELATED: Heart Attack Symptoms
Follow the Above-the-Neck Rule to Be Safe
One way to determine the severity of your illness before you exercise is to conduct a neck check. “You can exercise if your symptoms are all above the neck, like a runny nose, nasal congestion, or a sore throat,” says Trojian. Below the neck symptoms like wheezing, shortness of breath, or muscle aches are signs that you should let your body rest and recover, notes Fibel. Always avoid exercising when you have a fever.
Go Slowly and Pace Yourself Accordingly
If you decide that you can exercise safely, it’s best to reduce the workout load and see if symptoms worsen. Try exercising for 10 to 15 minutes, says Trojian. If symptoms intensify, stop and rest. If symptoms don’t become worse, continue working out if you feel up to it. Keep in mind, says Trojian, that some symptoms may intensify. A runny nose will get more runny with exercise because “it is a great nasal decongestant,” he says. A postnasal drip cough will cause more coughing. RELATED: 7 Natural Remedies for Congestion Relief
If You Don’t Want to Opt Out, Take It Easy
Low-intensity workouts such as walking or biking are much better ideas than, say, soccer or basketball, says Bayes, adding, “Keeping your exercise at the level where you can talk with a partner is a good rule of thumb.” Also, remember to stay hydrated. Athletes need to remember that their performance may be negatively impacted when sick, notes Trojian. A study published in April 2017 in the British Journal of Sports Medicine found that runners diagnosed with an acute systemic illness less than 24 hours before race day were less likely to finish the competition. But it’s better to avoid intense physical activity altogether. Participating in marathons or endurance races may severely harm your recovery or put your body at an energy deficit, says Bayes. RELATED: Cold Weather Workouts — When to Stay In
Finally: Don’t Get Others Sick at Your Gym
Another point to think about when exercising while sick is the possibility of spreading your illness to other people, says Fibel. Spreading illness by sneezing or sharing towels or water bottles is a real concern. He suggests the following hygiene tips to help keep fellow gym goers healthy:
Wash your hands before working out.Clean off your equipment after using it.Use hand sanitizer as needed to keep your hands clean and free of germs.
“As a recreational athlete, it’s wise to put your fellow athletes’ safety first and sit out competition until you feel better,” says Bayes.
