Is it safe to exercise when you're sick?
Dec. 9, 2024—Getting regular exercise is an important part of a healthy lifestyle. It can even help prevent or manage chronic conditions, such as diabetes. But even fitness fans get sick. And, if you love your workout routine, you might wonder: Is it OK to exercise with a cold?
According to the American Lung Association, the American Heart Association (AHA) and other experts: It depends. Here's what to consider.
Is it all in your head?
According to the AHA, it's typically OK to work out with a mild cold—if all your symptoms are above the neck. These symptoms include:
- A runny nose.
- Mild sore throat.
- Nose (nasal) congestion.
- Sneezing and sniffling.
- A mild headache.
Symptoms below the neck can signal a more serious infection, like the flu. The American Lung Association recommends avoiding exercise if you have:
- Chest congestion.
- An upset stomach.
- Fever.
- Coughing.
- Chills.
- Body aches.
If your symptoms are below the neck, the best activities you can do for your health are to rest and drink plenty of fluids. Give your body at least a day or two to recover before beginning exercise again.
Remember, it's always a good idea to ask your doctor for individual advice. That's especially important if you have asthma, COPD, heart disease or another health condition.
Tone it down
Exercise may help boost your immune system. But when you have a cold, it's time to ease up on your exercise intensity. The American Lung Association suggests opting for a mild to moderate workout routine. That might include:
- Stretching.
- Walking around the block—or inside your house.
- Lifting hand weights.
- Doing gentle yoga.
While you should never exercise if you have a fever, you can gradually return to these milder workouts once it's gone.
Stop the spread
If you have a head cold, try to do your workouts at home while sick. Cold and flu viruses spread quickly to other people.
How long should you wait before returning to the gym or exercising socially? The Centers for Disease Control and Prevention (CDC) recommends 24 hours after:
- Your fever has gone away without the help of medication.
- Your symptoms are improving.
Let your body lead the way
Your body can give you some of the best exercise advice when you're coping with a cold or recovering from an infection:
- Check in to see if you feel better after exercising.
- If you feel drained of energy, take a break and rest.
- Talk to your doctor if new symptoms occur after exercising, like chest pain or shortness of breath.
Coping with a cold or other infection is never easy, but with the right remedies you can start to feel better again and get back to your regular workout routine.
Sources
- AARP. "Should You Work Out When You're Sick?" https://www.aarp.org/health/conditions-treatments/info-2023/working-out-while-sick.html.
- American Heart Association. "Is It OK to Exercise When You're Sick?" https://www.heart.org/en/news/2021/01/13/is-it-ok-to-exercise-when-youre-sick.
- American Lung Association. "Can You Exercise With a Cold?" https://www.lung.org/blog/can-you-exercise-with-a-cold.
- Centers for Disease Control and Prevention. "Preventing Spread of Respiratory Viruses When You're Sick." https://www.cdc.gov/respiratory-viruses/prevention/precautions-when-sick.html.
- U.S. Department of Health and Human Services. "Physical Activity Guidelines for Americans, 2nd Edition." https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf.