By Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer and Health Coach
The cooler weather has arrived and so have our good friends, the cold and flu viruses! One of the most common questions my team gets this time of year is; “Should I work out while I’m sick, or just rest and recover?” To answer the question, we need to consider a couple of factors.
How Sick Are You?
If your experiencing a “head cold” with symptoms only above the neck, you’re likely fine to continue low to moderate intensity exercise without negative repercussions. If symptoms exist (or have existed during the illness) below the neck (such as fever, chills, cough etc), taking time off all but low intensity movement and exercise is going to allow your body and immune system to recover the best. Skip the gym and go for an easy walk, bike ride, or do some easy bodyweight work at home.
How Strenuous is Your Workout?
When we are sick, the body is under stress with your immune system working on overdrive to promote recovery fro your illness. The last thing we want to do is further stress the body in a way that will cause more undue stress and potentially cause weakening of the immune system. General movement like walking, lower intensity weight training, easy aerobic activities, mobility work, and for very fit individuals, easy running or cycling, are unlikely to cause any negative response from the immune system. Stressful all-out workouts that include intervals, intense weight training circuits, and push your heart rate beyond your aerobic base range are likely to cause further immunosuppression, and should be avoided until you are sufficiently recovered.
Are you Getting Sick Frequently?
Another important consideration is how your workouts are affecting your immune systems bigger picture. If you notice you’re getting sick frequently and are feeling run down between workouts, you may be suffering from a little bit of overexertion. The general rule I use with clients is the 80/20 rule – with 80% of the workouts at a low to low-moderate intensity, and 20% at a high intensity. This ensures the body has adequate time to recover between hard efforts, which will help you keep your immune system in top shape.
Have questions or need help setting up a program? Set-up a free Fitness Assessment with a member of our Training Team and get on the right track to health and fitness!
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.