It’s that time of year again when the sniffles start making their way around the office, and you can’t help but wonder – should I train when I’m sick?
The short answer is no, you should not train when you’re sick. However, there are a few exceptions to this rule. If you have a cold that is above the neck (e.g. a runny nose and congestion), then it is probably OK to train. However, if you have a cold that is below the neck (e.g. coughing, a sore throat, and fatigue), then it is best to rest.
The same goes for other illnesses, such as the flu. If you have the flu, it is best to rest and let your body recover. Training will only put more stress on your body and make it harder for you to recover.
No one wants to miss a workout.
Especially when you’re feeling under the weather, it can be tempting to just push through and hope that a sweat session will make you feel better. But is working out when you’re sick a good idea? “In general, you should not work out if you have a fever, persistent cough, or other systemic symptoms,” says Michael Gleeson, Ph.D., D.Sc., emeritus professor of exercise biochemistry at Loughborough University in the United Kingdom.
Gleeson is also the author of “The Science of Fitness: Power, Performance, and Endurance” (Human Kinetics, 2016). The Case Against Training When You’re Sick Your first instinct might be to sweat out a cold, but that’s actually not a good idea, according to the Centers for Disease Control and Prevention (CDC). “You may think a sweat session will help you feel better by relieving congestion, but exercise can actually increase respiratory secretions and worsen congestion,” the CDC notes. In other words, working out when you have a cold can make your symptoms worse. And if you have the flu, you should definitely skip the gym. “The flu is a more serious illness than the common cold, and can lead to severe complications, including pneumonia, hospitalization, and even death,” the CDC says. “You should not exercise if you have the flu.”
The Pros and Cons of Training When You’re Sick
So, is it ever OK to work out when you’re sick? It depends on the severity of your symptoms, says William Schnitzler, Ph.D., FACSM, FIACM, an associate professor of exercise science at the University of North Carolina at Chapel Hill. “If you have a cold that is just above the neck – a runny nose and congestion – it is probably OK to exercise,” Schnitzler says. “However, if you have a cold that is below the neck – such as coughing, a sore throat, and fatigue – it is best to rest.” The same goes for other illnesses, such as the flu. If you have the flu, it is best to rest and let your body recover. Training will only put more stress on your body and make it harder for you to recover.
“If you are sick, the best thing you can do is rest and allow your body to recover,” Schnitzler says. “Exercise will only put more stress on your body and delay your recovery.”
If you’re feeling really sick, it’s probably best to rest. There’s no shame in taking a day (or more) off from the gym. In fact, it might be the best thing you can do for your body.
