How to Exercise While Ill


You wake up with a sore throat and the sniffles, should you roll over and sleep another hour, or should you lace up your shoes and go for a jog? It depends. Learning to tune in to your symptoms will help you determine whether exercise will benefit or harm you.


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Carry out the Neck Check

The "neck check" is a general rule of thumb for exercise and illness: if your symptoms are above the neck, you should exercise if your symptoms are below the neck, you should rest.

Determine the Fever Factor

Whatever you discovered during the neck check, a fever take priority. Exercise should be avoided if you have a fever until your temperature returns to normal. A fever indicates that your body is battling an infection. You want to give your body the rest it requires to do this important work.

If you have a fever, fatigue, or general body aches, avoid exercising.

How to Exercise While Ill

You may choose to exercise if you passed the neck check and do not have a fever. Use your authority and pay attention to your body. Follow these guidelines:

  • Lower the intensity. Exercising at a low-to-moderate intensity level has been shown in studies to not compromise the immune system or exacerbate cold symptoms. High-intensity exercise, on the other hand, can be harmful to the immune system. Yes to a gentle walk or jog, but no to weightlifting or high-intensity aerobic exercise.
  • Reduce the time. Your body is drying up its reserves in order to fight illness. If you must exercise, keep it short. This is not the time to improve your fitness; rather, move your body gently to relieve congestion and maintain the fitness foundation you've already established.
  • Get more rest. Allow for more rest than you would normally. Exercise combined with illness is a double whammy for your body, so allow it to recover by getting more sleep.
  • Drink plenty of water. Hydration is always important, but it's especially important when you're sick. Drink more water than you would normally.

Stay Well and Get Well

If you exercise on a daily basis, you will undoubtedly run into the exercise/illness conundrum at some point. Exercise can sometimes relieve nasal congestion and provide an energy boost, but it can also lead to a downward spiral. You are the most knowledgeable about what your body requires. Use exercise wisely to get and stay healthy.














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