Hi fitness family! This year was off to a great start until I caught a cold. I haven’t been this sick in long time, and I forgot how awful it is. It’s been 3 days of constant coughing and congestion so I really hope it ends soon. Any way, being sick has inspired me to talk about working out while sick, if it’s worth it, and how to work out if you’re not feeling well. If you happen to be sick and want to work out, please consult with a health professional before doing any physical activity. This post is not medical advice, but rather, advice from my experience as a certified trainer and avid gym-goer.
We all know working out has benefits on our health, but should we still work out if we’re sick? It depends. It depends on how you’re feeling and the severity of the illness. If it’s a minor cold and you can’t resist exercising, then I would suggest keeping your workouts lighter. You can go lighter in weight and/or reps, decrease the time spent working out, or decrease the frequency. You can even just walk or stretch if you truly need to move your body. Usually rest is your best friend when you’re recovering from the cold or flu.
Exercise can help your immune system, but high intensity or strenuous exercise such as HIIT, sprints, or long bouts of exercise can weaken your immune system for a few hours or even days. I would define high intensity or strenuous as any activity that leaves you “out of breath,” elevates your heart rate tremendously (like heart rate zone 4 or 5), or a rating of 8-10 in an RPE (rate of perceived exertion). The idea of “sweating out your cold” is just a myth. Unfortunately we cannot “sweat out” our cold or even cure it with medicine. We have to let it run its course.
Light movement like walking, bodyweight exercises, light weights, and stretching are safer choices while sick. It might not help cure your cold, but it can help with any aches and pains associated with the cold and flu, improve circulation, and also boost your mood. (Being sick always makes me cranky and sad so walking and stretching have helped.) Overall, exercise can be beneficial, but it’s important to listen to your body. If you feel like moving, keep it light. Rest and fluids are going to help you recover and bounce back so you can return to your normal workout routine!
I hope you enjoyed this week’s post! Also if you’re sick, I hope you get better soon!
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