by Clarissa Hartley

The conundrum of whether you should exercise when feeling unwell is one that plagues many health enthusiasts, especially when a bout of sickness threatens to destabilize your carefully crafted fitness regime. According to a respected Physician specialized in Sport & Exercise Medicine, the key lies in a balance between respecting our bodies’ needs for recovery and maintaining a healthy exercise routine.

To Train or Not to Train: When are You too Sick to Exercise?

Your body goes on a defensive mode when you fall ill, directing energy towards recovery. For this reason, restraint from exhaustive physical activities can expedite healing, especially in the onset stages of an illness. These rest periods are all the more essential if what began as a seemingly mild cold, escalates into a more severe health condition.

If an ordinary cold, characterized by above-the-neck symptoms such as a sore throat and a runny nose does not sideline you with a fever, it would be potentially safe to continue with your exercise schedule. However, some rest, along with dietary boosts of vitamin C and zinc, might aid quicker recovery.

On the contrary, if your symptoms include fever or chest congestion, it’s advisable to lay low and rest, as working out might exacerbate the situation.

The Common Cold and Exercise: How Long to Pause?

A typical cold may last between two to seven days. During this period, you might also experience fatigue or an uncharacteristically high heartbeat. To ward off a prolonged recovery period, it’s advisable to take the initial two days off. Post that, lighter physical activities like walking can be beneficial.

Illnesses are often most infectious during the first few days. Therefore, by staying away from the gym during this timeframe, you will not only prioritize your health but also prevent spreading the infection.

The Impact of Illness on Your Exercise Progress

An occasional break for a few days won’t halt your journey towards fitness progression; it might even serve as a catalyst. The body uses these rest periods to repair and tailor itself to your workout regimen.

If your illness extends over two weeks, you might experience a slight dip in your fitness levels. It’s, therefore, crucial to ease back into your regular routine once you’re recuperated.

If skipping out on a day or two of workout fills you with discontent, you might want to evaluate your inclination towards exercise. An inability to rest might hint at an exercise addiction which needs addressing.

The Consequences of Over-exerting an Unwell Body

Training while ill can put undue stress on your body and prolong recovery as the body cannot manage the dual tasks of healing and exercising. You also risk pushing your body into a phase of under-recovery. Over time, this can lead to chronic fatigue and hamper your long-term progress.

Furthermore, intense workouts with a viral illness can overburden your heart and lungs and in serious cases, cause inflammation around the heart.

Making a Gradual Fitness Comeback

Upon recovery, avoid plunging right back into an intense workout. Instead, begin with gentler, low-paced sessions and monitor your heart rate. If any anomaly persists, do not hesitate to rest for an extra day or two.

Once established that all’s well, reincorporate regular exercises gradually. Including low-impact exercises such as Pilates or Yoga can help in regaining overall mobility and breath control.