A new year is around the corner, and many of us want to get back in to a regular work out routine after the holidays. Unfortunately, it’s also cold and flu season and it’s hard to know what is best for your body when a virus hits. Some say you should work out, some say never work out while sick – so what’s the truth?
Recently CNN spoke with Dr. Wayne Stokes, director of sports medicine at NYU Langone Medical Center. He gives the rundown on when it’s ok to workout while feeling under the weather and when you should just stay home under the blankets!
If you have a cold
A runny nose and a bit of a sore throat shouldn’t keep you from working out, as long as you don’t have a fever. “If you are mildly sick, [staying] active will promote your immune function, and help you sleep better,” he says.
You should however stay home and avoid the gym for your workout. Typically with a cold you are contagious for 5 days, and germs can be spread through sweat drips and can live on hard surfaces like machines and dumbbells for hours.
If you have a stomach bug
If you have vomiting or diarrhea associated with your virus, it’s best to skip your workout. Typically any virus with vomiting and/or diarrhea can lead to dehydration, and any exercise that induces sweat will only make your condition worse. It’s hard to know the amount of water you need to compensate.
Usually stomach bugs are highly contagious as well, and you probably want to be a good neighbor and not share them with your gym. If you feel well enough to move around, try a good stretch session at home.
If you have the flu or a fever
This is when it’s best to just stay in bed and get better. The aches and fever that come with the flu are signs you are fighting the virus, which requires a lot of energy. Trying to workout takes that energy away from your body trying to heal. You don’t want your body to have to compete between getting better and working out. You will stay sick longer than necessary.
“Even more concerning, high temperatures (101 degrees and up) have been linked to heart damage. And exercising through a fever can raise your risk of myocarditis, an inflammation of the heart muscle that may result in heart dysfunction, failure or sudden death,” Stokes says. “It’s not common, but it is possible and good reason not to push yourself.”
Let the virus run its course, and gain back some strength before hitting the gym again. Being sick usually takes a toll on your body and you will lose some strength and muscle mass in the process. Allow yourself a few workouts to get back to where you were before your illness.
In general, listen to your body, stay home, don’t push it and stay hydrated!
