Should You Function Out When You’re Feeling Under the Weather? Experts Weigh In
For some, a light workout when feeling unwell can be invigorating. Others locate even minimal exertion exacerbates their symptoms. What do the experts recommend regarding exercise and physical activity when you’re not feeling your best?
The “It Depends” Approach to Exercise and Illness
“It depends,” says Jessalynn Adam, MD, an attending sports medicine physician at Baltimore’s Mercy Medical Center. Gentle exercise can potentially boost the immune system, but there’s limited research proving that working out even as sick speeds up recovery.
Your Body’s Energy Allocation During Illness
Michael Jonesco, DO, a sports medicine physician at The Ohio State University Wexner Medical Center, explains that when you’re sick, your body directs a significant amount of energy towards fighting off infection – whether viral or bacterial. However, he notes there isn’t a strict prohibition against all exercise.
“There’s a delicate balance between your ability to engage in physical activity and your immune system’s ability to fight infection,” Jonesco adds.
When is Light Exercise Generally Safe?
Generally, light exercise may be relatively safe if you’re experiencing these symptoms:
- Runny nose
- Nasal congestion
- Sore throat
Even with these milder symptoms, remember your body is still battling an infection. Avoid strenuous workouts.
When to Prioritize Rest and Avoid Exercise
It’s best to prioritize rest and avoid excessive physical activity if you have any of the following symptoms:
- Cough
- Shortness of breath
- Body aches
- Chest congestion
- Fever
Both exercise and illness place stress on the body. Combining the two adds to that stress, potentially hindering your body’s ability to recover.
The Endorphin Boost: A Potential Benefit
While not a cure, light sweat can provide an endorphin boost, potentially improving how you experience. However, this benefit must be weighed against the potential to overstress your system.
Expert Insight from Dr. Adam
Dr. Jessalynn Adam specializes in the care of athletes and active individuals of all ages, serving as the Assistant Team Medical Doctor for the Washington Commanders and a Team USA Physician for US Figure Skating. Her expertise highlights the importance of individualized assessment when considering exercise during illness.
FAQ: Exercising When Sick
Q: Can exercise actually help my immune system when I’m sick?
A: Light exercise can potentially boost the immune system, but it’s not a guaranteed quick fix.
Q: What’s the difference between a mild cold and needing to rest?
A: If you have symptoms above the neck – like a runny nose or sore throat – light exercise might be okay. If you have symptoms below the neck – like a cough or body aches – rest is crucial.
Q: Is it okay to push through a workout if I start feeling sick during it?
A: No. Stop immediately and rest.
Q: What kind of workouts are best if I’m feeling mildly unwell?
A: Gentle activities like walking or light stretching are preferable to high-intensity workouts.
Did you know? Dr. Adam is likewise fluent in French.
Pro Tip: Listen to your body. If you feel worse after exercising, stop and rest.
Want to learn more about sports medicine and injury prevention? Visit Dr. Adam’s profile at OrthoVirginia.
Worth a look