Dr. Wojo. Healthy Living. Simplified.

If exercise is part of your daily life style, it can be difficult to stop exercising - even when you should. Just when are you too ill to exercise? Listen to your body - if you routinely exercise, you’ll know the difference between not wanting to exercise and being too ill to exercise.

While there are no set rules, here are a few things to consider.

The American College of Sports Medicine found that moderate exercise while sick with an upper respiratory illness might be beneficial. Those individuals who continued their daily workouts while ill had an improved recovery period. 

Research has also shown that those who exercise regularly are less likely to get a cold, and if they do get a cold, they’re ill for nearly half the time as someone who doesn’t exercise. I can personally attest to this, as I have maintained a daily exercise routine for about 35 years and during the past 20 years have never missed a day of work in the Emergency Department due to illness.

Follow the “above the neck” rule.  If your illness is confined to your head, then it is usually safe to exercise. You may have a headache, cough, sore throat, and nasal congestion, so be sure to start out slowly. Stay well hydrated because a cold, and nasal drainage, can hasten dehydration. Also, cold remedies that contain antihistamines can dehydrate you.

Start slowly - at 50 percent of your normal performance. If you feel fine, then up your performance to about 80 to 90 percent of your normal workout - but don’t overtax yourself because that will stress your immune system. I have found that if I start out slowly, I feel pretty good as my workout progresses. Be prudent - if you start to feel like you cannot continue - end your workout and get some well-deserved rest.

If you have “below the neck” symptoms such as chest congestion, chest pain, gastrointestinal symptoms, and fever, it’s best to take a break from your exercise routine until your symptoms abate. 

If you work out in a public facility, be considerate - always disinfect the machine after you’ve used it and pick a machine that’s removed from others. Also, keep in mind that you are vulnerable to respiratory tract infections for several hours after a strenuous workout - so stay away from anyone else that’s sniffling or coughing.