Is it possible to exercise when sick?

When can you exercise when you are sick?

If you are experiencing mild cold symptoms such as a runny nose, sneezing or a mild sore throat, exercise may be safe, but it is important to stick to a lighter intensity workout. For example, a light walk, yoga or stretching exercises can improve blood circulation and help you feel better.

There is also a rule "from the neck up":

• If symptoms are above the neck (eg runny nose, sneezing, mild sore throat), you can do light exercise.
• If symptoms are "below the neck" (eg cough, chest tightness, body aches), exercise is not recommended.

When is it not recommended to exercise when sick?

1. Fever
   A fever indicates that the body is fighting an infection. Exercising at high body temperature can further stress the heart and vascular system, increasing the risk of dehydration and worsening the condition.

2. Severe cough or breathing problems
   If you have a respiratory infection or have difficulty breathing, exercise can increase the load on your lungs and heart. This can worsen symptoms and delay healing.

3. Body aches and fatigue
   When the body feels severe fatigue, muscle or joint pain, it indicates that the body is fighting inflammation. Exercising in this condition can further exhaust the body and prolong the duration of the disease.

4. Stomach problems
   Exercising is not recommended if you have a viral stomach illness, such as diarrhea or vomiting, as it can cause dehydration and weakness.

The effect of sports on the immune system

Moderate physical activity generally strengthens the immune system and helps fight disease. However, too intense physical exertion or playing sports when you are not feeling well can weaken the body's resistance and prolong the recovery process.

What to do instead of training?

If you are sick but still want to stay active, you can do light stretching exercises, go for a walk in the fresh air, or practice deep breathing and meditation techniques. This will help maintain mobility, but will not overload the body.

Conclusion

You can only exercise when you are sick if the symptoms are mild and you are not overloading your body. However, with strong symptoms of the disease, it is better to rest and give the body time to recover. When you are sick, it is very important to listen to your body and allow it to heal before returning to your normal training regimen.