Is Working Out While Sick Safe?

Working out with a cold is safe if your symptoms are "above the neck," such as a light headache and a runny or stuffy nose. Still, you'll want to dial back the intensity of your workouts. For example, if you usually run, try light jogging or walking. Or, lift light dumbbells instead of heavy machinery.

In contrast, you may need to take a few days off if you have "below-the-neck" symptoms, like chest congestion, nausea, and vomiting. Focus on resting if you have a fever, and stay home if you test positive for COVID-19.

Learn more about what exercises are safe when you are sick and when you can return to your regular workout regimen.

When To Avoid or Minimize Exercise While Sick

Try using the "neck rule" to determine whether exercising while sick is safe. The "neck rule" essentially separates your body into two sections: above and below your neck.

The American Heart Association (AHA) advises avoiding exercise if you have below-the-neck symptoms like:

• Chest congestion
• Nausea
• Vomiting

The AHA adds that a fever, regardless of the cause, is a sign to avoid exercise. Working out with a fever could further raise your body temperature and worsen the fever.

When It’s Safe To Exercise While Sick

You may be able to exercise if your symptoms occur above the neck. For example, exercising with a head cold is generally safe.

Above-the-neck symptoms, as with a head cold, may include:

• Dry coughing
• Light headache
• Runny or stuffy nose
• Sneezing
• Sore throat

Consider refraining from physical activity if you have a wet cough, or coughing that brings up mucus. Research has found that wet coughing occurs most often with bacterial infections in the lower respiratory tract, like pneumonia. Bacterial pneumonia usually produces more severe symptoms than other types. Getting plenty of rest helps you feel better and reduces complications.

You may want to reduce the intensity of your workouts even if you have a mild head cold. For example, you could opt for lighter dumbbells than usual.

Exercises That Can Be Safe To Do When You're Sick

Some exercises are safer than others, even if you have a mild illness. For some people, moderate cardio can help boost your energy and clear congestion, Andrea Hulse, DO, an internist at Sibley Memorial Hospital, told Health. Generally, you'll want to lower the intensity of your workouts while sick.

"It's really a matter of personal preference, what type of symptoms you have, and what your normal routine is like," said Dr. Hulse.

The following exercises may be safe to do if you're sick with above-the-neck symptoms.

Biking

Moderate cardio exercise, like cycling, may be safe if you are sick. Still, you may want to avoid biking on a busy road while sick. Inhaling pollutants may irritate your airways, worsening your existing symptoms. Pollutants may cause coughing and shortness of breath.

Cycling has many health benefits. If you regularly bike (when you're feeling well), you could lower your risk of cardiovascular disease, cancer, type 2 diabetes, obesity, and mortality.

Dancing

Taking a cardio dance class—or even just rocking out to your favorite tunes while you clean the house—is a safe form of exercise when you have above-the-neck symptoms. Dance cardio may improve your symptoms. A study published in 2021 found that dance can reduce stress levels, which may improve immune function.

Dancing tends to be low-impact, so you can break a sweat without aggravating a sinus headache and stressing your joints. Take it easy on days you're not feeling 100%, and try to enjoy your workout.

Jogging

If jogging is already part of your routine, you might not need to skip it because you have a mild head cold. 

"My patients who are runners all say that running helps them feel better when they're sick," said Dr. Hulse. "Running is a natural decongestant, and it can help clear your head and feel normal again."

Try scaling back the intensity of your run if you are sick. Your body is already working in overdrive to help fight off a virus. Entirely hold off on running if you have below-the-neck symptoms, like nausea or vomiting.

Qigong

Qigong is a slow, mindful movement that mixes martial arts and meditation. In Chinese medicine, qigong helps heal and regulate the body, mind, and spirit. Qigong is low-intensity enough for days you do not feel like breaking a sweat.

People have used qigong for thousands of years to:  

• Improve blood flow
• Increase energy
• Reduce anxiety and stress 

Qigong may help support your immune system. A study published in 2020 found that qigong enhances immune function and suppresses inflammation. Still, more research is needed.

Walking

Common cold symptoms may compromise your energy levels, so you may not feel up for intense physical fitness. Even walking can help you reap the benefits of regular exercise and may improve your cold symptoms.

"If your sinuses are plugged up, walking will stimulate you to take deep breaths and can help open up those passages," said Dr. Besser. 

Some evidence suggests that regular exercise may increase immunity to illnesses like colds. Still, little research exists on how exercise can affect the duration of a cold.

Yoga

Some evidence suggests that stress-relieving techniques—such as breathing exercises and yoga—help reduce inflammation and support immunity. Yogic breathing may help relieve some symptoms of chronic rhinosinusitis.

Gentle stretching may relieve aches and pains related to colds and sinus infections, said Dr. Besser.

Choose a slow style of practice, like Hatha yoga, if you are worried about overdoing it. Try focusing on restorative postures at home, like child's pose or legs up the wall.

Exercises To Avoid When You're Sick

It's OK to stop exercising altogether when you're sick. You will want to cut back on intensity until you feel better. The following exercises may be best to avoid when you don't feel well.

Lifting Heavy Weights

Fighting off a cold will likely diminish your performance and strength, especially if you are not getting enough sleep. A lack of sleep increases injury risk when lifting heavy equipment, Richard Besser, MD, president of the Robert Wood Johnson Foundation, told Health. The muscle strain required to lift weights may worsen headaches.

Instead, try strength exercises at home, where you'll be less likely to spread germs from sharing equipment. Remember to give yourself a break by using lighter dumbbells than usual. If you need more challenge, you can increase your reps, not the weight, said Dr. Hulse.

Swimming

Swimming can feel refreshing, and indoor swimming may open your airways due to the humid air. For people with allergies, swimming can help wash away dust and pollen.

In contrast, some people may find it difficult to breathe while congested. Others may find that chlorinated water irritates their symptoms. 

Working Out in the Cold

Contrary to popular belief, cold weather does not cause sickness or lower immunity, not even if you go outside without a coat or sweat so much your hair gets wet. This myth persists because people tend to be inside during the winter, and being indoors can increase the spread of some illnesses.

However, exercising in freezing temperatures may harm some people with cold symptoms.

Cold, dry air can restrict or irritate airways, triggering a runny nose, coughing, or asthma-like symptoms. If you have a cold, you may find winter activities like skiing, snowboarding, or snowshoeing more difficult than usual.

General Tips for Working Out While Sick

Although specific exercises are safe if you have above-the-neck symptoms, practicing caution is essential.

Here are a few things to keep in mind if you decide to exercise while sick:

• Avoid public areas: Cold and flu viruses spread through droplets and hand-to-hand contact, so you'll want to stay away from the gym if you are contagious. Sports involving physical contact can also boost the spread of illness. Research has found that SARS-CoV-2, the virus that causes COVID-19, may remain active on sports balls for short periods.
• Do not exercise with a fever: Avoid exercising if you have a fever. Working out with a fever may cause dehydration, headaches, and muscle pain.
• Listen to your body: Stop physical activity and focus on resting if exercising worsens your symptoms, said Dr. Besser.
• Reduce the intensity of your workouts: This helps avoid fatigue since your body already uses a lot of energy to fight off an infection. For example, try walking briskly for 30 minutes if you usually jog or run. Even if you lower the intensity, you can reap the benefits of exercising. 
• Stay hydrated: Exercising and sweating put you at risk for dehydration, which may worsen your symptoms if you are sick.

Tips for Exercising With Allergy Symptoms

Sometimes, people think recurring cold symptoms—headaches, nasal congestion, and sneezing—are allergies in disguise. 

"If you find that you are seeing those symptoms come on at the same time each year, you might want to ask your doctor about getting tested," said Dr. Besser.

Factors to consider when deciding whether exercising is a good idea if you have allergies include:

• Location: Where you plan to exercise may trigger allergies. For example, you may have to contend with potential allergens like pollen if you want to exercise outdoors. Workouts at the gym or other enclosed spaces may trigger dust, harsh cleaners, and mold allergies.
• Time of day: Try exercising outdoors in the early morning. Dew keeps pollen counts relatively low at that time. 
• Weather: Allergies to pollen can make outdoor exercise difficult in the spring and fall, said Dr. Besser. Try exercising outdoors after it rains during those times. You may want to avoid exercising outside if it's dry, hot, or windy.

After your workout, shower, use a saline rinse or spray to remove pollen, and wash your clothes. If you can pinpoint the cause, an antihistamine or other treatment can help alleviate symptoms.

How Long To Wait Before Working Out Again

You can slowly return to your exercise regimen while recovering from an illness. Generally, experts advise waiting until an infection fully clears before resuming exercise.

Some evidence suggests that working out while sick, especially with a fever, may lead to complications like:

• Coordination problems
• Heart concerns
• Loss of muscle endurance and strength
• Rhabdomyolysis, or the release of muscle content into the blood
• Spreading germs that make others sick
• Worsening illness

You may lose some physical strength while you are ill. Gradually increasing the intensity of your workouts helps avoid complications and injuries. 

Contact a healthcare provider if you develop new symptoms, such as cough, fatigue, or trouble breathing while working out.

A Quick Review

Working out while sick is generally safe if you have above-the-neck symptoms like a light headache and a runny or stuffy nose. Still, reducing the intensity of your workouts is essential if you are sick. Certain exercises to avoid are any that take place in the cold and heavy lifting.

If you have symptoms below the neck, such as chest congestion, nausea, and vomiting, you might need a few days off. Focus on resting if you have a fever, and stay home if you test positive for COVID-19. Gradually return to exercise once your infection clears.