Some thoughts and discussions from me.
When is it OK to Exercise When You’re Sick?
Oh, friends. I am sick with the yuckiest cold. For the past five days, I’ve been call-in-to-work, skip-all-workouts, laying-on-the-couch, pass-up-a-friday-night-out-with-my-fav-crew-at-my-fav-place-with-my-fav-food-and-my-fav-margs kind of sick.
Today, finally, I’m feeling some respite from this cold, which is something to say, considering it’s been touted as the 3-week-long cold. Psh. And I haven’t been sick since November 2009. I know that only because I blogged about it back then, and I’d link to it if I didn’t find my posts in the early stages of what was previously Running Around Normal (dot com.)
Alas, this post isn’t to vent and whine about feeling icky. It’s about healing. It’s about shortening the threatened 3 weeks of sickness down to a mere 5 days. It’s about taking time off from the gym and listening to what your body is telling you.
Thursday was the worst day. There was no way in heck I was going to train clients all day, and less of a chance I’d be able to teach a spin class. It’d wipe me. I wouldn’t get through it; so I called in a sub. Friday I teach a noon spin class, and let the class know I’d be taking it easy.
I’ve written about how important rest is in a solid fitness routine, but sometimes we can use a little reminder, myself included.
I didn’t mind when my Fitbit told me I’d only walked 1,000 steps that day, and didn’t get caught up in the workouts I was missing. I just hate not moving in general. I’d find myself moving about the house, putting clothes away or cleaning a toilet, even when I felt like I’d been hit with a mack truck. Luckily, my husband also cares about my well being, and with an authoritative point of his finger in the direction of the living room, he’d say “couch. be on it.”
Point taken.
So let’s get back to the title of this post – When Is it OK to Exercise When Sick?
Answer: When your body feels up to it, and only if you don’t push it above moderate intensity.
Yes, that might not be a sexy answer, but an answer like “never” or “unless it’s above your neck” are absolutes, and I hate absolute answers – especially in the fitness industry. However, in my opinion and expertise, if you’ve got a full on cold – whether it’s above or below your neck, you should let your body have as much energy as it needs to fight off those bad bugs in the body. And that means either limiting exercise, or taking it down a few notches.
In fact, I think it’s best to go by how you feel. If getting off of the couch feels like a workout, it might be best to skip the gym. However, there are several studies that show moderate exercise will not alter the intensity or duration of a cold. In fact, this study showed that moderate intensity activity actually decreases inflammation and increases immune response to viral infections.
For me, moderate activity has included short walks, easy hikes, and teaching a spin class while only putting in about 30-40% of my capacity. Possibly some yoga. However, sprints, heavy lifting, and tough weight circuits were out of the question. And of course, resting horizontally is a perfectly viable option, as well 
I’m off to the gym – it’s the first day in a string of 5 where I actually feel well enough to get in a workout. Still going to keep it around 60-70% of my capacity, though 
Do you alter your workouts when sick?
Glad you’re finally feeling better!! I try to listen to my body as best I can, but sometimes my mind does take over 😉
I remember one terrible, terrible day last year when I was marathon training. I woke up feeling a little under the weather, but I had a 14-mile long run on the calendar. I decided to just go for it–surely my sore throat would clear up by mid-morning. About 8 miles into the run, I truly thought I was going to die. I was achy, nauseous, and could hardly run for more than 5 minutes at a time. By the time I dragged myself home (having done about 11 miles, since I still had to get home), I had a high fever and could literally do nothing more than lay on the floor in my running clothes for an hour until my husband brought me a protein shake and I was feeling less dizzy. It was just awful!
Moral of the story? Since then, I’ve taken myself more seriously. If I’m feeling sick, I might go for a short walk, staying close to home, and able to get back to my couch ASAP if need be.
I hope you feel 100% soon.
I agree with all you have stated here. It’s like me and my ear infection today. I am going to train because I don’t feel sick. It’s only sore in my ear and the doc didn’t say that I am not allowed to exercise.
blackhuff recently posted…Ear infection and why I am still training
happy to hear that you’re starting to feel a bit better! I try to go by my body signals when I’m sick – if I’m just a little sniffly and I know that I feel up to it I’ll hit the gym, if I don’t feel up to it, than I don’t. I definitely agree that there isn’t one absolute answer!
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I’ve been battling the beginning of a cold since mid-last week. I think I caught it with lots of emergen-c and spinach smoothies and rest before it got really bad. But like you, I NEVER get sick. So one small cold knocks me out pretty good. Happy to hear you’re feeling better! You are so right, the body needs rest so rest! Forget about getting in that one workout, there will be time for many more.
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So glad you are feeling better! I’m with you… I rest it out. No reason to delay the healing process. Plus, you risk injury when you aren’t strong enough for the workout. Your husband sounds like mine… we are blessed girl! xoxo
Brittany @ Delights and Delectables recently posted…My Big, Hard Decision
I hope you feel 100% better soon! It’s so cute how Niko is there to make you feel better. 🙂
I tend to follow the “rule” that if the cold is in my chest, I don’t run. Sometimes running when my head is stuffy will actually help clear it up. But it definitely varies with each workout.
Alaina recently posted…Race #?–Newport Night Run
I hardly get sick thankfully, but when I do, I still get out because the fresh air is good for me. It’ll include walks, some yoga (which is tougher than other exercises when sick I found) or just anything at home.
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I hope you are definitely on the other side of this. Being sick just sucks, plain and simple! I usually don’t modify when I’m-most of the time I just skip my workouts all together. I feel like I push myself so hard that my body definitely needs the extra break when I’m not feeling well.
Natalie @ Free Range Human recently posted…Finisher!
I had to do some altering this weekend… I have had a wicked cough that I think are reminisce of bronchitis. That and cardio don’t always get along.
Cori @ olivetorun recently posted…I Am Not A Tech Guru
i’m so sorry you’re sick!!
i know that for me – if I even remotely try to exercise while sick, my body just revolts and the sickness is prolonged. definitely a proponent of complete rest.
Lindsay @ Lindsay’s List recently posted…currently: february
Working at a gym doesn’t help either! Germs galore! I say rest is needed for sure! 1000 steps would be about right. Feel better friend
Lindsay recently posted…High Rep Workouts- Are they Beneficial?
Glad you’re feeling better! Do I alter my workouts when I’m sick? Yes. I usually stop them altogether. 🙁
So glad you are feeling better and even more so listening to your body and resting when the mind says to “push through”…man, our minds can be self defeating sometimes, huh?
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Glad you are feeling better! I am all about listening to my body. I was not ‘sick’ this weekend, but I got home from some errands and felt so tired/fuzzy, so I laid down and napped for 2 hours….2 hours! I am NOT a napper. It has taken me a long time to really listen to my body and rest when needed. (I have the weakest immune system, due to Stress)
I feel I have been fighting some bug that is going around (cold or flu, but taking very crowded public transporation to work each day does not help!) so I have been trying to really take it slow, listen to my body each day and see what level of fitness I feel comfortable with.
I hope you feel better soon! 🙂 I tend to not workout when I am sick unless I can find some good pilate videos on Youtube.
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I feel so much better today! Thank you, Natalie.
Glad you are better!!! I am pretty in tune with my bod so I know when it is time to rest. Fever & body aches & all that – stay home! 🙂
If I just have a cold, I may modify but listen to the bod. 🙂
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That cold sounds miserable! I always go straight for the pool when I am sick… for whatever reason, it always makes me feel better. However, I absolutely agree that everyone has to do what feels right for them!
great post my friend! this is a question i get asked A LOT – i am happy you’re included in so many people’s “friday favourite” posts so they can read your well thought answer 😀 i never work out if i am sick and know that working out will NOT make me feel better.
Meg @ A Dash of Meg recently posted…Thursday Thoughts & Things: 02/27
xoxo that’s great – neither do I for the same reason! 🙂
Thanks for this – I’m weighing the pros and cons as we speak. I really want to go to spin class though!
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