Should You Work Out While Sick?

We’ve all been there. You’re finally making big gains on your physical fitness journey … and then you wake up with a cold that couldn’t have come at a worse time.

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You don’t want to lose your momentum, especially if you’re not that sick. But should you risk going to the gym or pushing yourself for another long run or hard workout?

Why you shouldn’t work out when you’re sick

Most of the time, it’s not a great idea to exercise when you’re sick. It could:

Worsen your symptoms
Increase your risk of injury
Take you longer to recover
Spread illness to others

How to decide if you should exercise when sick

Deciding whether or not you can exercise while sick depends on a couple of factors. What are your symptoms and where are they? If you’re thinking about exercising but you’re not feeling your best, give yourself a “neck check.”

“A simple rule to follow: If your symptoms are above the neck — likely a runny nose or congestion — it’s probably safe to exercise,” says sports medicine physician Heather Rainey, MD.

But if you have multiple symptoms that affect different parts of your body, Dr. Rainey says you should rest instead. That’s especially true if you have asthma or a heart condition.

If you have these conditions or any of the following symptoms, talk with your healthcare provider first to see what they recommend for physical activity:

Fever
Difficulty breathing
Tightness in your chest
Nausea or vomiting
Diarrhea
Muscle aches
Fatigue

“A fever indicates that something a little bit more serious is going on,” warns Dr. Rainey. “Anytime you add the stress of exercise on top of it, we worry you may start to have issues with dehydration and managing your body temperature.”

If you’ve already lost fluids from vomiting or diarrhea, you could pass out if you push yourself too far. And we definitely don’t want that!

Is any activity OK while you’re sick?

How to exercise when you're sick, dos and don'ts

If you’re worried about falling behind on your physical fitness and the “neck check” pans out, Dr. Rainey says you can still exercise — but consider doing a less intense workout. Try cutting your efforts by at least 50% until you feel ready enough to ramp back up.

“Listen to your body,” she advises. “If you’re not feeling great, maybe don’t do your most intense workout.”

Instead, try some lighter activities, like:

Walking instead of running
Lifting lower amounts of weight
Low-impact exercises, like yoga

Plus, consider this: The best exercise routines build in days for active recovery. If you’re sick, maybe now’s the time to give your muscles a break so they can rest and repair before your next big workout.

Do medications impact your ability to exercise?

If you’re taking meds to soothe aches, pains and other symptoms, be extra cautious when exercising. The way they affect your ability to work out depends on the medications themselves.

Pain relievers: You may not realize you have a fever if you’re taking over-the-counter medications like Tylenol® around the clock. Although they help, they could mask your symptoms.
Nasal decongestants: These medications can temporarily increase your blood pressure and cause heart palpitations. And as exercise raises your heart rate and puts stress on your heart, this could increase your risk of injury or complication.
Inhalers: “Inhalers can cause some issues with your heart rate, too,” warns Dr. Rainey. “You just have to be mindful of how much medication you need and its side effects.”

And that’s just to name a few. If you’re taking medications for any illness, it’s best to check with a healthcare provider first on how much physical activity is safe while taking those meds.

Take time to rest

Stop exercising and rest if you experience any of the following symptoms:

Chest pain
Difficulty breathing
Dizziness
Feel faint or like you’re going to pass out

Otherwise, remember that a workout doesn’t have to be long to be beneficial. Even walking for just 10 or 15 minutes can help clear your mind and get your muscles moving.

Not in the mood to walk or move much? Try a simple stretching routine instead. Or just take a nap and let your body relax as best you can.

Whatever you do, don’t forget to drink water. Your body needs it as it works to heal from whatever bug’s got you down.

“Sometimes, it’s best to just rest for a couple of days and do something more restorative so your body gets the resources it needs to get better,” says Dr. Rainey. “Even if you take a couple of days off, you’ll bounce back pretty quickly.”