Studies have shown carrying out regular exercise is an excellent way to keep your body healthy. The benefits of working out is numerous – from boosting immune system to keeping weight in check and also reducing the risk of chronic diseases like heart disease and diabetes.

There is no doubt that exercise plays a major but many people wonder if embarking on exercise while ill can affect their recuperation negatively.

Every sick person wishes for a speedy recovery while ill, however, it’s difficult to know when it’s ok or not to work out to enhance your recovery.

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Since exercise is considered a healthy habit, most people may wish to continue working even when sick. Working out can be ok in certain situations, but it’s also harmful if you are experiencing certain symptoms.

Many specialists use the “above the neck” rule when advising patients on whether to continue working out while unwell.

The above the neck rule suggests that if you are only experiencing symptoms that are above your neck, such as a stuffy nose, sneezing or an earache, you’re probably ok to engage in exercise.

On the other hand, if you are experiencing symptoms below your neck, like body aches, nausea, diarrhea, fever, productive cough (coughing up phlegm), or chest congestion, you may want to skip your exercise until you feel better.

When It’s Safe to Exercise
Working out with the following symptoms is most likely safe, but always check with your doctor if you are uncertain.

Earache
An earache is a sharp, dull or burning throbbing pain that can be located in one ear or both ears.

Ear pain in children is commonly caused by infection, but earache in adults is more commonly caused by pain occurring in another area, such as the throat. Ear pain can be caused by sore throat, sinus infections, changes in pressure or tooth infection.

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As long as your sense of balance is not affected, it is safe to exercise with an earache. Though certain types of ear infections can throw you off balance and cause fevers and other symptoms that make working out risky. Ensure you don’t have one of these ear infections before embarking on exercise.

Stuffy Nose
Stuffy nose is linked with a fever, productive cough or chest congestion. It’s ok to work out if you are only experiencing some nasal congestion. Getting some exercise may even help open up your blocked nasal passages.

Your best bet however, is to listen to your body to determine if you feel well enough to exercise with a stuffy nose.

Also, you can adjust your workout to accommodate your energy level.

Going for a brisk walk or bike ride are great ways to stay active even when you aren’t feeling up to your usual routine.

Mild Sore Throat
A sore throat is usually caused by a viral infection like flu or common cold. When your sore throat is associated with a difficulty swallowing, productive cough or fever, it is best to hold back on work outs. But if you your case is just a mild sore throat caused by something like a common cold or allergies, exercising is likely safe.

If you are experiencing other symptoms that are often linked with a common cold, such as fatigue and congestion, consider reducing the intensity and duration of your normal exercise routine. Drink lots of cool water to soothe a sore throat during exercise.

Mild Cold
This is a viral infection that affects the nose and throat. Though symptoms differ from person to person, most people who have a cold experience a stuffy nose, headache, sneezing and mild cough. If you are strong enough to work out with mild cold, then go ahead.

Although, if you feel that you lack the energy to get through your normal routine, consider reducing the intensity and duration of your workout.

Practice proper hygiene to prevent spreading your cold to others. Wash your hands frequently and cover your mouth when you cough or sneeze.

When It is Unsafe to Exercise
Stomach Bug
Stomach bug includes illnesses that affect the digestive system. Exercising with a stomach flu is strictly not advisable.

Stomach cramping, diarrhea, nausea, vomiting, fever, stomach and lack of appetite are all common symptoms associated with stomach bugs.

Diarrhea and vomiting causes you to be dehydrated, which will be worsen when you work output. Weakness is a common symptom when you have a stomach illness, increasing the chance of injury during exercises. Your best alternative work out for stomach illness may be light stretching or yoga at home.

Flu Symptoms
Influenza is a contagious illness that affects the respiratory system. The flu causes symptoms like chills, fever, headache, cough, sore throat, body aches, fatigue, cough and congestion.

The flu can be mild or severe, depending on the level of infection, in worst cases, it may cause death. Most people recover from the flu in less than two weeks, but engaging in intense workouts while sick may delay the flu and your recovery. This is because engaging in higher-intensity activity like running or a spin class temporarily suppresses the body’s immune response.

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Also, flu is a highly contagious virus that is spread primarily through tiny droplets people with the flu release into the air when they talk, cough or sneeze. For flu, It’s best to completely avoid exercise until the you are well enough.

Productive Cough
When you cough occasionally, it is considered ok, because it is a normal response of your body to irritants or fluids in the airways. However, frequent and persistent coughing can be a symptom of a respiratory infection like a flu, cold or pneumonia.

While a cough associated with a tickle in the throat isn’t a reason to skip the gym, a more persistent cough can be a sign you need to rest.

A dry, irregular cough may not ruin your ability to perform certain exercises, but it is best to avoid exercise with a frequent, productive cough.

A persistent cough can make it hard to take a deep breath, especially during exercise when your heart rate rises. This makes you more likely to become short of breath and exhausted.

A productive cough may be a sign of infection or another medical condition that requires rest and medical attention.

Fever
When you have a fever, your body temperature rises above its normal range. A fever is mostly triggered by a bacterial or viral infection. Symptoms associated with fever include dehydration, loss of appetite, muscle aches and weakness.

Exercising while you’re feverish increases the risk of dehydration and can worsen your symptoms.

It is best to skip the gym during exercise because fever decreases muscle strength and endurance and mars coordination.
Source: http://www.healthdiary365.com/2018/02/03/is-it-good-or-bad-to-work-out-while-sick/

This is truly informative. However, the above the neck rule ignored headache which is definitely above the neck. I'm sure no one can workout while having a headache.

In my experience as a fitness-trainer, it's generally better to allow a client rest when sick. I no wan make person die for my hand abeg. Lol.

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