Should you insist on exercise when you are ill?

People who are accustomed to exercising sometimes run into this situation: wake up, suddenly feel something wrong, the day before the faint onset of the throat itch has evolved into sneezing, runny nose and other cold “standard” symptoms. If it’s a “lazy cancer” patient, this early morning “surprise” can serve as a day to stay at home, not Shing the best excuse; but for some regular people, the small disease disrupted their plans, the heart made a whisper: The original exercise program can still insist? Will it aggravate your condition? Should I take a break?Do you have any problems with your exercise?


In fact, there is a small disease does not mean that can not properly exercise, the key to judge the state of the body at that time, in some cases, the appropriate exercise can even make us feel better.

The principle follows “neck-bound.”

Although we have “sick exercise is nothing to worry about” “will definitely aggravate the condition” of the inherent concept, but when sick exercise does not necessarily hurt our immune system. In fact, if a person exercises regularly, he will not give up his activity when his body is in a state of resistance to disease.

“Up to half of the nasal virus infections have no symptoms, so you don’t feel unwell.” “Similarly, 10% to 20% of the flu does not have any symptoms,” explains Brousse Barrett, a professor at the College of Medicine and Public Health at the University of Wisconsin.So it seems that we are in fact very likely to go to the gym to exercise, but we do not know.

The lack of professional research on the movement in sickness is not a simple, definitive answer to “yes” or “no,” Barrett said, but the doctors ‘ experience can provide some advice, and in fact doctors have a unanimous opinion on the issue.

Michael Grisson, a professor at the School of Sport and Health sciences at the University of Fort Lauderdale, said you can follow a rule–“neck-bound”: if our symptoms are higher than the neck, runny nose, sore throat, or nasal congestion, then moderate exercise and a little sweat can be exercised; if our symptoms are below the neck, such as coughing, Chest tightness, nausea, or joint pain, avoid exercise, only minor activity, until the symptoms improve at least two days to maintain this activity.

In addition, if there is a high fever symptoms, you really can not exercise, in order to prevent the body feeling “slow”, it is best to measure the temperature before running, if the body temperature is higher than 38.9 ℃, even if they feel not so uncomfortable, must stay at home to rest.

Strength substitution exercises also reduce the amount

According to expert advice, if we only have some minor ailments such as stuffy nose and itchy throat, we can keep on exercising, but we should also reduce the intensity of exercise. The researchers did not experiment with participants with colds and did not fully understand how exercise affected a person when they caught a cold, but Gleason and other experts have shown that even in healthy conditions, Strenuous exercise also increases the risk of illness. Barrett says people seem to have an increased risk of developing viral respiratory disease after experiencing greater physical stress, including running long distances or other long-distance aerobic exercise in the name of high-intensity exercise. When the body overworks, the body’s immune system may be suppressed, resulting in an increased risk of bacterial infection. The researchers tested the theory while reminding people to reduce exercise intensity when they are sick.

When we fight a disease, the immune system releases cytokines, a small protein that regulates the immune system’s response to infection, but it also makes us feel tired and sleepy. At this point, Grissom says, training often becomes particularly difficult and fatigue can occur earlier. Therefore must avoid the high intensity movement, may do some moderate aerobic training or the strength training substitution, but also must reduce the quantity.

You should keep exercising when you are cured

Although strenuous exercise increases the risk of illness, it does not mean that after we are cured, we should give up our workout plan, and both experts stress that it is possible to keep exercising to avoid catching a cold later. People who exercise regularly have fewer colds and flu chances than average people, and research has shown that people who keep exercising have a cold or flu and the course is shorter than the average person, says Barrett. Barrett’s study also found that good mental and health conditions were linked to the risk of low respiratory infections, suggesting that you should spend at least 150 minutes a week on moderate, continuous exercise.

What can I do when I have a cold?


Colds can affect our energy levels, but even a 20-minute walk can give us the benefits of regular exercise and help us improve our cold symptoms. If we feel the nose is blocked, walking will stimulate us to take a deep breath and help us to open the “channel” of breathing, but if walking or any physical activity makes us feel worse, we should stop to rest immediately.


If you keep jogging all the time, there’s no need to stop it because of a mild cold. Andria Hels, a family doctor in Maryland, says he has a few running friends who say running can make them feel better when they are sick. “Running is a natural, blood-reducing drug, especially for nasal congestion, which helps us to wake up,” he said. 


When confronted with an infection such as the common cold, the body releases pressure from the hormone cortisol. Studies have shown that some of the stress-relieving “tricks”, such as yoga and breathing exercises, may help improve immunity. In addition, moderate stretching can help relieve discomfort and pain associated with colds and sinus infections. Another study found that humming is a good way to relieve nasal congestion. 

Leave a Reply

Your email address will not be published. Required fields are marked *