is it ok to exercise when sick
Sources:
Exercising when sick can be nuanced and largely depends on the severity of your symptoms. Here's a summary of insights from :
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Mild Symptoms (e.g., runny nose or slight fatigue):
- If symptoms are above the neck (like a runny nose), light exercise might still be acceptable. However, it's advisable to reduce intensity and duration—perhaps cutting your workout short or lowering the effort level significantly (e.g., reducing to 10-20% intensity) and avoiding sets to failure in weight training 1.
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More Severe Symptoms:
- If you are feeling genuinely unwell (like having a cold or feeling flu-like symptoms), Huberman advises against training altogether. It's crucial to allow your body to recover and not to exert additional stress through intense exercise 1.
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Impact of Exercise on Immune Function:
- Moderate exercise can actually enhance immune function. If you are healthy but concerned about exposure to viruses (e.g., during flu season), engaging in regular, moderate exercise may help bolster your immune system 2.
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Rest as a Priority:
- If you notice signs of a body-wide malaise, it's best to take time off to rest, as this can help your innate immune system function more effectively. Symptoms like significant fatigue or general discomfort suggest your body is already working hard to fight off illness 3.
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Returning to Exercise:
- After recovery, it's advisable to gradually ramp back up into your workout routine rather than jumping back into high-intensity training immediately. This helps prevent injury and ensures your body can handle the stress of exercise again 1.
In summary, prioritize listening to your body, emphasizing rest, and exercising cautiously if you have mild symptoms, but avoid rigorous workouts when feeling unwell.
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