Regular exercise provides our bodies with a serious immune system boost. “[It] improves levels of certain antibodies, which makes us more effective at fighting off infections—particularly upper respiratory tract infections,” says Kristin Forkapa, DO, a sports medicine doctor at Cleveland Clinic Akron General. But this is not necessarily true when we’re actively ill, she explains.
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Is it better to rest or exercise when you’re sick?
While regular activity strengthens your body’s defenses, intense or prolonged exercise is known to stress—and temporarily weaken—your immune system. So when your body is busy fighting an infection, adding extra stress through exercise can potentially worsen symptoms and delay recovery, explains Rikhev Kashyap, DO, a sports medicine doctor at NewYork-Presbyterian Brooklyn Methodist Hospital.
Still, staying in bed all day when you’re sick can have some unintended consequences—like muscle weakness, decreased lung function, and even an increased risk of blood clots, says Farah Hameed, MD, a double-board certified sports medicine physician at Columbia University Irving Medical Center. “It’s important to balance rest, which you need to recover, with some gentle activity and movement,” she says—but only when your body is ready.
When is it okay to work out when sick?
Dr. Forkapa says that it’s generally OK to exercise if you don’t have these symptoms:
“Once these symptoms subside or you only have mild symptoms above the neck, such as a runny nose or sore throat, [try to] exercise at low intensity for 10 to 15 minutes to see how your symptoms feel,” Dr. Kashyap says. In this case, low intensity can mean doing some cardio at a slower pace or shorter distance or resistance training at a lighter load with fewer repetitions, Dr. Forkapa suggests. She also emphasizes supporting this activity with proper nutrition and hydration.
“If symptoms worsen, it may be [too much] too soon, and you should wait until they improve,” says Dr. Kashyap. “If they do not worsen, then you can gradually increase the intensity of your workouts over several days.”
Is working out when you’re sick harmful?
Given the limitations and potential for exercise to worsen your cold, should you skip working out altogether? Not necessarily, says Shane Davis, MD, a Non-Operative Sports Medicine Physician at Tufts Medical Center.
Exercise itself doesn’t fight off infection in any major way, he says, but physical activity promotes heart health, mental health, muscular health, aerobic capacity, and more—all things that take a hit when you’re sick. “That’s where exercise can be beneficial, helping all of your body’s normal bodily functions work more optimally,” he says. “And that includes your immune system, which operates better in people that do light to moderate exercise, and that’s still the case when you’re actively sick.”
How to work out when you’re sick
“Let your body guide you,” Dr. Davis says. “Your body has a certain reserve of energy—and if it’s being drained to recover from exercise, that comes at the expense of fighting off [your cold or flu].”
Walking
Walking can temporarily improve upper respiratory symptoms, says Dr. Forkapa. And take your walk outside if you can. Exposure to sunlight can help improve your body’s immune system (amping up natural production of vitamin D, an immunity supporter), mood, and sleep, adds Dr. Davis.
Yoga
Your body releases more cortisol when it’s under stress—like when you’re fighting off an illness—which weakens your immune system. 2020 research published in the International Journal of Environmental Research and Public Health showed that a single, meditative yoga session lowers cortisol levels. Just stick to lighter, less rigorous yoga varieties, advises Dr. Davis.
Breathing exercises
Dr. Hameed says that seated breathing exercises can help promote healthy lung function. They are a great alternative if your body is too fatigued to move around.
Gentle stretches
To counteract pain, stiffness, and general feelings of ickiness from lying down for long periods, Dr. Hameed suggests movements like head, neck, and shoulder rolls; cat/cow or knees to chest stretches; pelvic tilts/bridges; arm and ankle circles; and calf and hamstring stretches. Try a few gentle exercises here.
Resistance training
Light resistance training may be OK while you’re sick if you really miss hitting the gym. Dr. Davis suggests skipping the weights and using light resistance band workouts.
Do you lose muscle when you’re sick?
You do lose muscle quite quickly from inactivity, Dr. Davis says. Still, “it’ll be short term—you’ll recover from that [loss].” And if you can maintain some activity, even just walking around the house, you’ll maintain more muscle than if you’re laid up in bed all week.
But he says it’s important to understand that once you get better, you might not be quite where you were before physically. “And that’s okay.” It’s not worth pushing through your workouts when you’re sick to try and avoid muscle loss, as this can be detrimental to recovery. Plus, “You don’t want to get an injury because you’re trying to push too hard—that’s going to be much more of a setback than just resting, getting better, and working back up to [full strength].”
Our experts say to prioritize good nutrition, too. A balanced diet supports a strong immune system in general—and a 2019 review of research published in Sport and Exercise Nutrition suggests that eating enough protein can help offset the loss of muscle mass during periods of inactivity.
About the experts:
-
Kristin Forkapa, DO, is a board-certified sports medicine physician at Cleveland Clinic Akron General, where she treats musculoskeletal injuries and other primary care issues.
-
Rikhev Kashyap, DO is a board-certified sports medicine physician who specializes in the non-operative management of musculoskeletal problems.
-
Shane Davis, MD, is a board-certified sports medicine physician at Tufts Medical Center, team physician for Tufts University, a physiatrist, and Assistant Professor at Tufts University School of Medicine.
- Farah Hameed, MD, is a double-board-certified sports medicine physician at Columbia University Irving Medical Center. She is also an Associate Profressor at the Columbie University Vagelos College of Physicians and Surgeons, the Department Chair of Quality and Patient Safety, and the Associate Chair of Faculty Development.
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For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
Regular exercise provides our bodies with a serious immune system boost. “[It] improves levels of certain antibodies, which makes us more effective at fighting off infections—particularly upper respiratory tract infections,” says Kristin Forkapa, DO, a sports medicine physician at Cleveland Clinic Akron General. But this is not necessarily true when we’re actively ill, she explains.
Get The Healthy by Reader’s Digest newsletter
Is it better to rest or exercise when sick?
While regular activity strengthens your body’s defenses, intense or prolonged exercise is known to stress—and temporarily weaken—your immune system. So when your body is busy fighting an infection, adding extra stress through exercise can potentially worsen symptoms and delay recovery, explains Rikhev Kashyap, DO, a sports medicine physician at NewYork-Presbyterian Brooklyn Methodist Hospital.
Still, staying in bed all day when you’re sick can have some unintended consequences—like muscle weakness, decreased lung function, and even an increased risk of blood clots, says Farah Hameed, MD, a double-board certified sports medicine physician at Columbia University Irving Medical Center. “It’s important to balance rest, which you need to recover, with some gentle activity and movement,” she says—but only when your body is ready.
When is it okay to work out when sick?
Dr. Forkapa says that it’s generally okay to exercise if you don’t have these symptoms:
“Once these symptoms subside or you only have mild symptoms above the neck, such as a runny nose or sore throat, [try to] exercise at low intensity for 10 to 15 minutes to see how your symptoms feel,” Dr. Kashyap says. In this case, low intensity means doing some cardio at a slower pace or shorter distance or resistance training at a lighter load with fewer repetitions, Dr. Forkapa suggests. She also emphasizes supporting this activity with proper nutrition and hydration.
“If symptoms worsen, it may be [too much] too soon, and you should wait until they improve,” says Dr. Kashyap. “If they do not worsen, then you can gradually increase the intensity of your workouts over several days.”
Is working out when sick pointless?
Given the limitations and potential for exercise to worsen your cold, should you skip working out altogether? Not necessarily, says Shane Davis, MD, a Non-Operative Sports Medicine Physician at Tufts Medical Center.
Exercise itself doesn’t fight off infection in any major way, he says, but physical activity promotes heart health, mental health, muscular health, aerobic capacity, and more—all things that take a hit when you’re sick. “That’s where exercise can be beneficial, helping all of your body’s normal bodily functions work more optimally,” he says. “And that includes your immune system, which operates better in people that do light to moderate exercise, and that’s still the case when you’re actively sick.”
How to work out when you’re sick
“Let your body guide you,” Dr. Davis says. “Your body has a certain reserve of energy—and if it’s being drained to recover from exercise, that comes at the expense of fighting off [your cold or flu].”
Walking
Walking can temporarily improve upper respiratory symptoms, says Dr. Forkapa. And take your walk outside if you can. Exposure to sunlight can help improve your body’s immune system, mood, and sleep, adds Dr. Davis.
Yoga
Your body releases more cortisol when it’s under stress—like when you’re fighting off an illness—which weakens your immune system. 2020 research published in the International Journal of Environmental Research and Public Health showed that a single, meditative yoga session lowers these cortisol levels. Just stick to lighter, less rigorous yoga varieties, advises Dr. Davis.
Breathing exercises
Dr. Hameed says that seated breathing exercises can help promote healthy lung function, a great alternative if your body is too fatigued for moving around.
Gentle stretches
To counteract pain, stiffness, and general feelings of ickiess from lying down for long periods, Dr. Hameed suggests movements like head, neck, and shoulder rolls; cat/cow or knees to chest stretches; pelvic tilts/bridges; arm and ankle circles; and calf and hamstring stretches.
Resistance training
If you really miss hitting the gym, light resistance training may be okay while you’re sick. Dr. Davis just suggests skipping the weights and going with light resistance band workouts.
Do you lose muscle when you’re sick?
You do lose muscle quite quickly from inactivity, Dr. Davis says. Still, “it’ll be short term—you’ll recover from that [loss].” And if you can maintain some activity, even just walking around the house, you’ll maintain more muscle than if you’re laid up in bed all week.
But he says it’s important to understand that once you get better, you might not be quite where you were before physically. “And that’s okay.” It’s not worth “pushing through” your workouts when sick to try and avoid muscle loss, as this can be detrimental to recovery. Plus, “You don’t want to get an injury because you’re trying to push too hard—that’s going to be much more of a setback than just resting, getting better, and working back up to [full strength].”
Prioritize good nutrition, too. A balanced diet supports a strong immune system—and a 2019 review of research published in Sport and Exercise Nutrition suggests that eating enough protein can help offset the loss of muscle mass during periods of inactivity.
About the Experts
-
Kristin Forkapa, DO, is a board-certified sports medicine physician at Cleveland Clinic Akron General, where she treats musculoskeletal injuries and other primary care issues.
-
Rikhev Kashyap, DO is a board-certified sports medicine physician who specializes in the non-operative management of musculoskeletal problems.
-
Shane Davis, MD, is a board-certified sports medicine physician at Tufts Medical Center, team physician for Tufts University, physiatrist, and Assistant Professor at Tufts University School of Medicine.
-
Farah Hameed, MD, is a sports medicine physician at Columbia University Irving Medical Center, double-board certified in physcial medicine and rehabilitaiton and sports medicine. She is also an Associate Profressor at the Columbie University Vagelos College of Physicians and Surgeons, the Department Chair of Quality and Patient Safety, and the Associate Chair of Faculty Development.
For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
Sources
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Kristin Forkapa, DO, a sports medicine physician at Cleveland Clinic Akron General
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Rikhev Kashyap, DO, sports medicine physician at NewYork-Presbyterian Brooklyn Methodist Hospital
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Shane Davis, MD, Non-Operative Sports Medicine Physician at Tufts Medical Center
-
Farah Hameed, MD, a sports medicine physician at Columbia University Irving Medical Center
-
International Journal of Exercise Science: “Three Weeks of Detraining Does Not Decrease Muscle Thickness, Strength or Sport Performance in Adolescent Athletes”
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International Journal of Environmental Research and Public Health: “A Comparison of the Acute Effects of Different Forms of Yoga on Physiological and Psychological Stress: A Pilot Study
Sport and Exercise Nutrition: “The Impact of Step Reduction on Muscle Health in Aging: Protein and Exercise as Countermeasures”
