Deciding whether to go to the gym when feeling unwell is a common dilemma for those who prioritize fitness. While maintaining an exercise routine is understandable, navigating illness requires careful consideration to avoid compromising your health or that of others.
Understanding Your Symptoms
A common guideline, the “neck rule,” helps differentiate between symptoms that might allow for modified activity and those that necessitate rest. If your symptoms are “above the neck,” such as a runny nose, nasal congestion, sneezing, or a mild sore throat, light to moderate exercise may be acceptable.
However, if symptoms are “below the neck,” it is generally advisable to avoid exercise. These symptoms include chest congestion, a hacking cough, body aches, fever, nausea, vomiting, or diarrhea. Exercising with such symptoms can exacerbate them and prolong recovery. A fever indicates your body is actively fighting an infection, and raising your body temperature further through exercise is not recommended.
Risks of Exercising While Sick
Engaging in physical activity when unwell carries several potential risks. Exercising with a fever can increase the risk of dehydration and worsen the fever itself. It can also decrease muscle strength and endurance, impairing coordination and increasing the likelihood of injury. Your body expends significant energy fighting illness, and adding the stress of exercise can hinder the immune system’s ability to recover effectively, potentially prolonging the illness.
A serious concern, particularly with viral infections, is the risk of viral myocarditis, an inflammation of the heart muscle. While rare, exercising while infected can increase the risk of developing this condition, which can lead to abnormal heart rhythms or, in severe cases, sudden cardiac arrest. Attending a public gym while sick also poses a risk of spreading contagious illnesses.
Protecting Yourself and Others
If your symptoms align with the “above the neck” guidelines and you decide to exercise, modify your workout intensity. Opt for lighter weights, shorter durations, or lower-intensity cardio such as walking, light jogging, or yoga. This approach allows for physical activity without overtaxing your body’s resources. Staying well-hydrated is also important, to support bodily functions.
Maintaining strict hygiene is paramount to prevent germ transmission. Always wipe down equipment before and after use with disinfectant wipes. Wash your hands thoroughly with soap and water before and after your workout, or use an alcohol-based hand sanitizer if soap and water are unavailable.
Avoid touching your face, particularly your eyes, nose, and mouth. Consider exercising away from crowded areas or, if possible, at home.
Returning to Exercise
After an illness, a gradual return to your exercise routine is recommended to allow your body to fully recover and prevent setbacks. Begin with lower intensity and shorter durations, such as light walking, gentle yoga, or slow cycling. Assess your energy levels and how your body responds before incrementally increasing the intensity and length of your workouts.
Listen carefully to your body for any signs of overexertion or returning symptoms. Indicators such as excessive fatigue, dizziness, shortness of breath, or a return of body aches suggest you may be pushing too hard or returning too soon. If symptoms reappear or worsen, scale back or take more rest days. Patience during this phase is important, as rushing back to pre-illness performance levels can hinder your overall recovery.