When it comes to working out while sick with an upper respiratory infection, there are many factors to consider. According to experts, mild symptoms above the neck, such as nasal congestion, runny nose, sneezing, and a sore throat, may not necessarily prevent you from exercising. In fact, low to moderate-intensity exercises for a maximum of 30 to 45 minutes, such as walking, easy weight workouts, or yoga, could even be beneficial.
However, it is crucial to listen to your body and avoid high-intensity or endurance exercises when feeling unwell. Symptoms like fever, body aches, a bad cough, diarrhea, or vomiting are clear signs that you should not be working out. Exercising in these conditions can potentially worsen your illness or lead to serious health outcomes.
Furthermore, it is essential to consider the setting in which you choose to exercise. Contagious viruses can easily spread in crowded places like gyms or group fitness classes, so it is best to opt for at-home workouts or outdoor activities when sick.
Ultimately, the key takeaway is to prioritize your health and well-being over your workout routine. While it may be frustrating to take a break from exercising, pushing yourself when your body needs rest can do more harm than good. Remember that it is perfectly okay to take time off to focus on recovering from illness before getting back to your fitness routine.