Robin Hendry/ Polar | Don't decrease the goal. Increase the effort

How To Work Out Effectively While Sick

FitnessApril 2, 2023

Robin Hendry/ Polar | Don't decrease the goal. Increase the effort

When you’re committed to a regular exercise routine, it can be tough to take a break when you’re feeling under the weather. After all, exercise is supposed to boost your immune system. But is working out while sick safe, or could it worsen things? Here’s what you need to know.

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Listen to Your Body

First and foremost, listening to your body when you’re feeling sick is important. If you have a fever, cough, or other symptoms that make breathing hard, staying home and resting is best. Exercising can put additional stress on your body, making it harder to recover. Similarly, if you feel weak, fatigued, or dizzy, it’s a sign that your body needs rest, not exercise.

On the other hand, if your symptoms are mild and you feel up to it, exercising could help you feel better. Exercise can stimulate the production of endorphins, which are natural mood boosters, and improve circulation, which can help clear out toxins and other harmful substances from your body. Just be sure to start slowly and listen to your body throughout your workout.

Consider the Type and Intensity of Exercise

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If you’ve decided you’re well enough to exercise while sick, the next question is what type and intensity of exercise is safe. Generally, low-impact exercises like yoga, stretching, and walking are safe options when feeling under the weather. These exercises can help improve circulation and boost your mood without putting too much stress on your body.

On the other hand, high-intensity exercises like weightlifting, running, and cycling can be more taxing on your body and may not be the best option when you’re feeling sick. These exercises can increase your heart rate and breathing, which can be challenging when you’re already struggling with symptoms like coughing or shortness of breath. Additionally, high-intensity exercises can stress your immune system, which is already working hard to fight off your illness.

Be Mindful of Others

If you do decide to exercise while sick, it’s important to be mindful of the other people around you. If you’re contagious, you could be putting others at risk by exercising in a public space like a gym or a park. Consider exercising at home, wearing a mask, and maintaining social distance from others if you exercise in a public space.

Additionally, be mindful of the equipment you’re using and the surfaces you’re touching. Use disinfectant wipes to clean equipment before and after use, and avoid touching your face during your workout. This can help reduce the spread of germs and keep others safe.

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Stay Hydrated and Nourished

When you’re sick, it’s important to stay hydrated and nourished. This is especially true if you’re exercising, as your body will need additional fluids and nutrients to support your workout. Drink plenty of water before, during, and after your workout, and consider sipping on a sports drink or coconut water to replenish electrolytes.

Additionally, nourish your body with healthy foods like fruits, vegetables, and lean proteins. These foods can help boost your immune system and give your body the nutrients needed to recover from illness. Avoid sugary or processed foods, as these can suppress your immune system and make it harder for your body to fight infection.