If you are really driven about your fitness routine and do not want to skip a day despite the most dire circumstances like falling sick or feeling unwell, it is time for you to reconsider this attitude. Talking to the Onlymyhealth team, Dr Manjusha Agarwal, Senior Consultant, Internal Medicine, Gleneagles Hospital, Parel, Mumbai said that working out when sick has to potential to put a toll on your body and compromise your health
Potential Side Effects Of Exercising While Sick
Firstly Dr Agarwal advised that you should avoid exercising if you are under the weather. “When an individual falls sick and starts to experience certain symptoms, their body's immune system gets into alert mode to fight off these harmful bacteria and viruses. While fighting these viruses and bacteria your body gets exhausted and loses all its energy, which is why people feel weak and tired when being sick,” she said.
“That is why you should first take time to recover to allow your body to take its time to recover. Putting excess strain on an overly exhausted body can result in the worsening of the symptoms, delaying the recovery process,” she added.
Is It Ever Safe To Exercise When Sick?
If you do not want to give up your exercise routine and are not severely ill, Dr Agarwal shared a few scenarios where it can be safe to exercise. She said, “If the symptoms are mild and may get better within a day or two then it is considered safe to engage in light experiences or physical activity to avoid putting a lot of pressure on the body.”
But, she said, “If the symptoms are intense and promptly need medical attention, then individuals are strictly advised to avoid putting strain or any kind of physical pressure on the body which could worsen the condition and lead to a medical emergency.”
She listed a few warning signs that indicate it's best to avoid exercise if you are unwell:
- Extreme fever
- Spike in blood sugar
- Spike in blood pressure
- Irregular heart rate or heartbeat
- Chest pain
- Brain fog
- Sharp chest pain
Dr Agarwal strictly advised, “If you experience any of these health concerns, immediately seek medical attention to avoid any further complications. Exercises or physical activities like cardio, workouts, or even the simplest things like walking should be avoided to safeguard your health.”
Can Moderate Exercise Have Any Positive Effects On Certain Illnesses?
While it is advised to avoid exercising when sick with viral or bacterial illness, there are many types of sickness where moderate exercises can be beneficial. Dr Agarwal said, “If the individual is experiencing mild or moderate symptoms like the common cold, or cough which cause no harm to the body and might get better with certain medication. Then engaging in light exercises or physical activities like walking, meditation, and yoga can freshen up the mood and boost their energy.”
Even then, it is much better if you perform light physical activities like yoga or meditation which require minimal strength and can be done while sitting. She also recommended, “Instead of fancy, and heavy meals, eat light meals like khichdi, soup, and daliya (porridge) which can be easy to eat and digest. Avoid eating junk food or packaged food, as they contain various preservatives which can worsen the symptoms and irritate your stomach causing digestive problems like loose motions, and constipation.”
Also Read: Wet Hair Can Make You Sick: Doctor Says It’s A Myth
Dr Agarwal concluded that end of the day the decision is up to you as each person has different physiological make up and different capacities to handle physical stress. However, it is still advised to take rest and avoid exercising when sick. If you absolutely must exercise nevertheless, pay close attention to your health and eat well-rounded meals to strengthen your body.