When to go easy and when to power through
By Tania Haas
Getting to the gym regularly has been shown to boost your immunity – working out when sick may even help you recover faster. But before you go to the gym with a box of backup tissues, ask yourself these two questions: Are your symptoms above or below the neck? How intense will my workout be today?
Below-the-neck symptoms: Rest up and recover
If your symptoms are below the neck – chest congestion, muscle aches, nausea or an upset stomach – it’s wise for you to delay your workout until you have recovered. These symptoms may signal your body is fighting a more serious infection and may require its energy reserves to support the immune system.
Above-the-neck symptoms: Free to work out
If your symptoms are above your neck – runny nose, dry cough, or sore throat – the general consensus among doctors is to go ahead, but dial back the intensity of the workout to around 50 or 60% of your maximum effort.
Mild to moderate: intensity of choice when sick
“Evidence shows that moderately intense exercise reduces inflammation and improves the immune response to respiratory viral infections. A sub-maximal intensity of your usual workout can enhance your immunity and shorten the infection’s course,” says Dr. Lorne Greenspan, a physician at Medcan.
Mild to moderate exercise will have you sweating lightly and be slightly out of breath. It’s intense enough that if you needed to, you could push yourself even harder.
Increasing from moderate to high intensity, however, could worsen your infection with potentially serious consequences.
High intensity when sick can lead to heart damage
“If you have an infection, high level training compromises your condition further and increases your risk of some serious complications,” says Dr. Greenspan. “The most serious related complication is viral myocarditis, a disease marked by inflammation and damage of the heart muscle.”
Myocarditis is serious, but rare
“Myocarditis is still a possible, though remote, consequence if you exercise while having an infective condition,” says Dr. Scott Gledhill, a physician at Medcan, who is a strong advocate of daily exercise. “The long term benefits of maintaining and staying consistent with your fitness regime outweigh its unlikely but severe consequences.”
Should you exercise when you’re sick?
Delay exercising if your symptoms are below the neck. If your symptoms are above the neck, make sure to dial back your intensity until you have fully recovered.