Should I Workout When I’m Sick?

You know the feeling.

– that tickle in your throat.

– that congestion in your chest.

– that incoming sneeze that won’t go away.

Yep. You’re getting sick. 

Your mama taught you to “stay hydrated,” pop some vitamins, and hunker down on the couch with a feel good movie. 

But what should you do, when it comes to your workouts? Should you “sweat it out?” Or throw in the towel, and get some rest?

Does exercise help, or hinder your journey back to health?

A speedy recovery is always the goal when you’re sick….but it can be tough to know when it’s OK to “power through” with your normal routine, and when it’s best to take a few days off. 

Let’s settle this, once and for all.

How the Immune System Works

If the pandemic taught us anything, it’s that germs can spread quickly and easily.

Luckily, our immune system is there to protect us, when faced with a microscopic attack.

The innate immune system is our first line of defense. We’re talkin’ stuff like: mucous in your nose, stomach acid, and protective white blood cells.

We also have an acquired immune system that kicks in when the innate immune system is overcome. Cue the T and B cells that destroy microorganisms like viruses and bacteria. These cells have a kind of “memory” that helps them recognize specific pathogens – meaning, they know how to fight the “bad guys” with the right weapons. 

Should I workout when I’m sick?

Let’s be clear. There’s a difference between “working out” and “moving your body.”

A typical workout routine, where you’re reaching an RPE of 7 or greater, awakens a STRESS RESPONSE in the body.

When you’re at 100p, your body can easily adapt to the stress. In fact, in order to continue getting stronger, you need to increase the stress on your body over time, using “progressive overload.”

But when you’re sick, the STRESS of a tough workout can often be too much for your immune system to handle. 

Does that mean you should call it quits on MOVEMENT altogether?

No, not necessarily.

Low-impact movement, like going for a walk, riding your bike, or doing some gentle yoga….can be very good for a sick body. 

In fact, all of these activities have been shown to BOOST the immune system….especially if you do them outside, while soaking up some vitamin D.  

The “Above the Neck” Rule

Want a simple “rule of thumb” to follow?

Many experts use the “above the neck” rule when advising people on whether or not to workout while they’re sick.

According to this advice, if you’re only experiencing symptoms that are above your neck (stuffy nose, sneezing)...you’re probably OK to engage in exercise at a mild intensity, for a short period of time.

On the other hand, if you’re experiencing symptoms below your neck (nausea, body aches, fever, diarrhea, chest congestion), it’s probably best to take a full rest day. 

Self-Care for the Win

At the end of the day, it’s important to build a relationship with your body, and listen to it’s cues. If you’re choosing to “slow down” because you’re sick, don’t beat yourself up about it. And trust that you’ll get back to your regular routine, once you feel better.

Nobody needs to add GUILT on top of an already sh$%tty situation.

There is a season for everything. And sometimes, the season you’re in = REST. Run a hot bath. Meditate. Light a candle. Watch a movie. Take time to BE. And allow yourself to heal.

The body you have, is the body you get….for life. So treat it with kindness. Period.