It’s no secret that colds are no fun. But that’s no reason to ditch your workout routine completely. In other words, sitting on the couch and eating bonbons just might not be the choice that health enthusiasts recommend.
That’s because the old-school belief that exercising while sick is a “no-no” has come and gone. In fact, it’s been replaced by a more modern view that whether or not you work out is really up to you.
These days, many health and fitness experts say that there’s no right or wrong decision as long as you play it safe. Some even say that working out while sick might be a good thing.
According to the Mayo Clinic, this is especially true if you have a cold because a little exercise may help clear out your nasal passages. As a result, you might even breathe better in the short term.
At the same time, remember to take care of yourself. "Health comes before fitness, and even though we can't control when we get sick, we can do our part in helping our body recover from illnesses," says certified personal trainer Idalis Velazquez, owner of IV Fitnessin Florida, in an interview with CNN.
When it comes to deciding whether or not to work out while sick, there are factors to take into consideration. Check out these six essential tips.
- Follow the “above the neck” rule.
- Don’t work out with a fever.
- Take it easy.
- Work out for a shorter period of time.
- Practice positive thinking.
- Take steps to avoid infecting others.
In the medical world, the above the neck rule can be a determining factor as to whether or not it’s a good decision to work out while you’re sick. According to the Mayo Clinic, this means common cold symptoms found above the neck may give you the A-OK.
Generally speaking, runny nose and congestion don't need to put you on the sidelines. However, you need to make sure that you don’t have other symptoms. This means that if you have symptoms “below the neck,” working out is a no-go.
The below-the-neck rule is also important when it comes to chest congestion, which can it tough to breathe and even more difficult for the body to take in air while working out. Plus, it may signal pneumonia, which can be dangerous.
So if you do have symptoms below the neck, give your body time to recover. And see a doctor to rule out pneumonia in general.
Many of us have been told to “sweat it out” when we have a fever. However, this may not be the best advice.
This rule of thumb is especially true when fevers reach high numbers. "The danger is exercising and raising your body temperature internally if you already have a fever because that can make you even sicker," Dr. Lewis G. Maharam, a New York City-based sports medicine expert, tells WebMD.
Maharam says to call it quits if your fever rises past 101 degrees Fahrenheit. And if you’re too achy and stiff to feel productive, give your workout the boot and stay in bed.
News Flash: Days when you’re sick are not the time to check out the new CrossFit gym down the street. These are days to take it easy and be happy with simply moving your body.
On days like these, easier exercises are key. For example, the Mayo Clinic says to walk instead of run. If you like cross-training machines, then set them at a lower rate of speed than usual. In general, less can be more when it comes to exercising while sick.
There’s no exact timeline recommended when it comes to working out while sick. However, you definitely don’t want to work out for the amount of time that you normally would if you feel awful.
When it comes to determining this, listen to your body. If you’re tired after 20 minutes, then that’s what your body is telling you it can handle. And if you can work out longer, that’s OK, too.
Just remember that working out can give you that “workout high.” So just because you feel great now, you might not feel so chipper later. And let’s face it -- there’s nothing worse that overexerting yourself and then feeling wiped out later.
If you’re a gym rat, you’re probably going to feel guilty for calling it quits on a workout if you’re sick. However, this is the last thing you want to do. It will only make you feel worse.
If you do miss a few workouts, vow not to beat yourself up. Your body’s not going to change based on a few days of sick leave from the gym. If anything, it will thank you for the rest.
At the same time, don’t go on an all-out ice cream binge simply because you feel crappy. Continue to eat healthy foods that will nourish your body, and eat those unhealthy foods in moderation.
If you continue your workout regimen, you need to remember that you just might be contagious. In fact, Dr. Michael P. Angarone, assistant professor of infectious diseases and medical education at Northwestern University's Feinberg School of Medicine, tells CNN that a simple cold can be contagious for five days. You’re most infectious during your most symptomatic periods.
This means that you might want to steer clear of others until this period passes. After all, no one wants to receive the gift of the sniffles, right?
If you do go to the gym, it’s important to take extra precautions to avoid leaving germs on equipment. That’s because germs can linger long after we’ve come and gone.
First, disinfect any equipment that you use. Yes, this is a given when it comes to treadmills and stair-climbing machines. However, we often fail to do this when it comes to touching barbells or even benches.
To avoid this mishap, bring disinfecting wipes and wipe down any item that you touch. If you’re not comfortable actually bringing wipes, look for wipes your gym provides and quietly carry a handful on your rounds. In doing this, you’ll save others from suffering the same fate that you’re dealing with.