Fit or Faint: Risks of Exercising During Illness

04/17/2024

When can you continue with your daily exercise routine? 

If you are fighting against any of the symptoms listed below, continue with your daily gym routine. However, if you are not sure, please consult a doctor. 

Mild cold:  

A mild cold is usually referred to as a viral infection of the throat and nose.

The number of symptoms and their intensity vary from sufferer to sufferer. However, the most common symptoms of a mild cold may consist of a mild cough, a headache, a stuffy nose, etc.  

You can hit the gym or exercise class if you have a mild cold. However, you should not indulge in vigorous exercise; instead, go for a light-intensity workout such as walking, jogging, and running. If you have a cold, you are at increased risk of encountering COVID-19. Therefore, maintain social distancing and wear a mask. 

If you find it difficult to maintain your normal routine, you can rest or reduce the intensity and duration of the workout session. 

If you work out with a mild cold, please stick to the precautions, as it can spread to other gym fellows. In order to reduce the risk of spread, adhere to the following guidelines: 

• Wash your hands thoroughly with soap and water frequently. 

• Wear a mask. 

• Avoid touching substances after sneezing and coughing.

Earache: 

An ear pain is usually a burning and sharp pain that can occur in one or both ears at the same time. There could be many reasons behind its occurrence, but infections are usually responsible for ear pain in children. Going through pain in another area, such as the throat, can activate the pain in the ear in adults. 

Factors like sinus infection, a sore throat, and a tooth infection can also trigger ear pain. A few types of ear infections can impair your balance and may lead 

to fever and other problems, making workouts an unsafe choice. 

It is usually safe to work out with ear pain. However, you should omit exercises that increase pressure on the sinus area. Therefore, go for a light walk. 

Mild sore throat: 

A viral infection, such as the flu or cold, usually causes a sore throat.

If the sore throat is induced by fever, difficulty swallowing, or a productive cough, avoiding working out is a good choice until your doctor recommends you resume it. 

It is completely safe to continue working out if a common cold or allergies cause a sore throat. 

It would be better to reduce the duration and intensity of working out with a sore throat and don’t forget to stay hydrated while working out, as it will soothe the symptoms associated with a sore throat.   

When should you avoid exercising/working out? 

Undoubtedly, exercising is one of the best ways to keep your overall well-being in check. However, you are not supposed to work out in certain circumstances, as it can worsen the problem. Exercising is not considered a safe choice while going through any of the following symptoms. 

Note: You can continue your daily routine when you have a mild headache or earache. However, if the problem is serious, please contact your healthcare provider. 

Fever: 

Fever is a common condition that can attack anyone at any time without any prior intimation. You should avoid working out while you are under a fever, as it can lead to many other problems. Many factors can lead to fever, but in most cases, it is caused by a viral or bacterial infection. 

The following symptoms are common during a fever: weakness, dehydration, muscle aches, loss of appetite, etc. Sticking to the same routine despite a fever can elevate the possibility of dehydration, which may make your fever worse. 

Feeling feverish can cause decreased muscle strength and endurance, which may hamper your precision and coordination. As a result, you are more prone to injuries while working out. 

Discounting the gym when you are under a fever is a smart and safe choice. For further information, please get in touch with your healthcare provider. 

Stomach Bug: 

While suffering from any digestive system illness, such as flu, diarrhea, constipation, or hepatitis, continuing to work out can be detrimental. 

The stomach bugs mentioned above can lead to common symptoms such as fever, vomiting, nausea, cramping, and decreased appetite. 

Illnesses like vomiting and diarrhoea put you at an increased risk of dehydration, which worsens during exercise. Dehydration could also be a possible reason for injury during workout sessions. 

When you are experiencing any disease associated with the stomach, you should rest your body as much as needed. If you feel restless or bored at home, you can opt for light stretching or yoga. 

Frequent or productive cough: 

Coughing occasionally is common and an answer to the fluids and irritants present in the airways. However, frequent episodes of cough could be a sign of any underlying health issue, such as flu, cold, pneumonia, etc.  

On the other hand, if a cough occurs due to a tickle in the throat, there is no need to change your gym routine. If it persists longer than usual, it indicates that you need rest for a few days. 

It is considered safe and healthy to hit the gym during a dry and sporadic cough. Such conditions don’t affect your ability to work out. On the contrary, if the cough is frequent or progressive, it's better to avoid going to the gym and rest your body. 

The constant cough can make it tough to take a deep breath, especially when working out and your heart beats faster. As a result, you may feel more tense, fatigued, and short of breath than usual. 

Please check with your doctor regarding the condition you are facing. If the cough is contagious, it puts other gym mates also at risk of catching the infection.

Summary: 

Working out is an excellent way to keep your body in check. Regular exercise can even subside your risk of developing chronic conditions, for example, heart disease, diabetes, hypertension, etc. However, when you are running under conditions like a fever, productive cough, stomach bug, etc., you should skip the gym until you recover completely. On the other hand, if you are experiencing mild symptoms above the neck, such as ear pain, cold, and sore throat, you don’t need to alter your gym regimen. If you are unsure, please get in touch with your healthcare provider. 

FAQs: 

1. Is it bad to exercise when you are sick?

As you know, exercising is one of the best habits to keep your overall health optimal and healthy. However, you should avoid exercising in certain instances, such as fever, stomach bug, frequent & productive cough, etc. On the other hand, if the symptoms are above the neck, you can continue with your daily workout/exercise routine. If the symptoms are severe, conferring a doctor will be worth it. 

2. Is it OK to work out when sore? 

In most cases, if the symptoms are above the neck, you are allowed to follow your daily workout/exercise regimen. However, if the symptoms are severe or worsen over time, it's crucial to check with your doctor first. Your doctor can give personalized recommendations and ensure you're not putting yourself at risk of exacerbating the condition or getting injured during workouts.  

3. Why shouldn't you exercise with a virus? 

Whenever you have the flu or a fever-causing infection, your immune system is already working tirelessly to tackle the infection. Resting your body instead of exercising gives your immune system the best opportunity to fight off the virus. This can help prevent severe health problems and speed up your recovery. So, remember, rest is just as crucial as exercise for optimal health.