I’m writing this post to you wiped out on the couch with a wicked case of strep throat. I had no idea a sore throat could hurt so badly! Have you guys ever had strep throat? If you haven’t, count yourselves incredibly lucky and if you have, I feel your pain! It’s terrible!
If you’re someone who works out most days of the week, during cold and flu season, you may want to know, “Should I work-out when I’m sick?” Or, if you’re more like me, “Should I feel guilty for not working out when I’m sick?” I should tell you that it’s Sunday and I haven’t run since Thursday. One, because I’ve been on antibiotics for strep and on strict orders from the doctor to rest, and two, I just didn’t want to.
If you’re debating illness and exercise, you need to ask youself two questions; how sick am I and how much exercise am I doing?
How sick are you?
Let me first say that if you are contagious, please don’t go to the gym! You’re not being tough, you’re being a jerk. It’s bad enough that you’re sick, but sweating in out in the gym means your spreading your germs to dozens of exercisers. Don’t do it!Secondly, if you have a fever, the flu, or some other condition which makes the trip from the couch to the fridge an arduous journey, you are officially too sick to exercise.
However, if it’s just a persisent cold, a runny nose, or a cough, you may want to think about it. Research has shown that moderate exercise may boost the immune system and actually may help you fight the cold, especially if you are a regular exerciser to begin with.
How much exercise are we talking about?
Most all of the research that shows a positive relationship between immune function and exercise refers only to moderate exercise, not vigorous or long-duration exercise. What counts as moderate? If you are doing cardio, you should only exercise 20-40 minutes, and you should be able to talk to your neighbor the whole time. If you’re lifting, don’t do any sets to failure and go for volume rather than max strength (think 2 sets of 20 reps rather than 4 sets of 5 reps).
If you feel like a cold is coming on, let me encourage you to keep your exercise moderate, and don’t go for that long run this week. While moderate exercise may help you get over that cold, extreme or intense exercise could actually make you more susceptible to an infection.
Bottom Line: If you have strep throat, stay home! But, if you just have a cold, get your butt out the door and go for a 30 minute brisk walk.
Do you guys exercise when you’re sick?