Should You Work Out When You're Sick? Recovery Tips & More

If you’re feeling under the weather, one of the first questions you might have is whether you should still hit the gym or take time off. We all know the importance of a well-structured routine and commitment to one’s goals to succeed in the fitness journey.

As much as we want to stick to our workout routine and keep the momentum going, it’s crucial to understand how working out while sick impacts your body and recovery.

This article will break down the science behind exercise and illness and give you practical tips on how to bounce back and stay on track with your fitness goals when you’re sick.

First things first: not all sicknesses have the same effect on your wellness.

In sports science, the “neck rule” suggests that if your symptoms are above the neck— like a mild sore throat, runny nose, or headache— you might be okay with exercising.

However, if your symptoms are below the neck— like chest cough, fever, body aches, or digestive issues— it’s best to rest.

When your symptoms are above the neck, mild to moderate exercise may actually promote blood flow and can temporarily reduce symptoms of sinus congestion. However, exercising can add stress to your immune system if you are already experiencing fever, muscle aches, or lung congestion.

Advanced athletes often feel more down when they break their routine. In these cases, if you feel better after taking over-the-counter medications, you can go for light to moderate-intensity workouts.

During competitive seasons, mild to moderate-intensity exercise for 10 to 15 minutes is advisable as long as the athlete feels able. An athlete may continue to exercise and participate in sports if symptoms don’t worsen.

However, remember not to push yourself too hard. Pain and other symptoms can be signs that your body needs more time to rest and recover.

What happens during high-intensity workouts?

Exercise is known for boosting the immune system—but only when you’re healthy.

When you’re sick, especially with an infection like the flu, your body is already under significant stress. Engaging in intense workouts like HIIT or heavy weightlifting adds more stress to the system, interfering with the body's healing process.

Studies have shown that athletes performing at high-intensity levels, such as during competitive seasons, ultra marathons, and hot climates, are more susceptible to respiratory infection, fever, and injuries. This may be due to several factors, such as inadequate recovery, temporary immune suppression during high-intensity exercise, stress, and fatigue levels.

If you push your body beyond its limits when you are sick, it can lead to prolonged recovery. Intense exercises increase cortisol levels in the body, which can suppress the immune system in higher amounts.

If your body is fighting off a virus, pushing through a workout can further exacerbate fatigue and worsen symptoms.

Light exercise like walking, stretching, or yoga may actually support recovery in certain cases. Gentle movement can improve circulation, which helps your body deliver immune cells where they’re needed.

Light exercises also prevent muscle and strength loss without expending too much energy. More importantly, they keep you active and prevent deconditioning, allowing you to return to your normal routine quicker when you feel well.

There are specific situations where exercise is not just ill-advised, but potentially harmful.

A fever means your body temperature has risen above its normal range of around 98.6°F (37°C). If you’re running a fever, your body is waving a big red flag, telling you to stop and take your much-needed rest. Oftentimes, a fever is a sign that your body is fighting an active viral or bacterial infection.

When you exercise with a fever, you risk dehydration, which can worsen your condition. Fevers also reduce muscle strength and endurance and impair coordination, making you more likely to get injured. Trying to push through a workout while feverish can lead to slower recovery and even setbacks. In short, if you have a fever, skip the gym and prioritize rest.

An occasional cough isn’t a big deal, but a frequent, productive cough (one that brings up phlegm or mucus) is a different story.

This kind of cough can be a sign of a respiratory infection, like the flu or pneumonia, and exercising under these conditions can make it tough to breathe properly, especially as your heart rate increases.

A persistent cough may also indicate more serious issues like asthma, which requires medical attention. Besides, coughing is one of the primary ways viruses spread, so heading to the gym puts others at risk too. If you’re hacking up phlegm, it’s best to stay home until you’re symptom-free.

If you’re dealing with nausea, vomiting, diarrhea, or any other digestive issues, hitting the gym is a bad idea. Stomach bugs, like the flu, can cause dehydration, which physical activity will only worsen. These illnesses also make you weak, increasing your chance of injury if you try to exercise.

Moreover, many gastrointestinal illnesses are highly contagious, so staying home isn’t just about your recovery—it’s about preventing the spread of infection. If you’re restless and need to move, try some light stretching or yoga at home.

The flu isn’t just a bad cold—it’s a serious viral infection that can cause fever, chills, body aches, fatigue, and congestion. Even if your symptoms are mild, working out can prolong your illness and slow down recovery.

Research suggests that intense exercise might temporarily suppress your immune system, making it harder for your body to fight off the virus. Add to that the fact that the flu is highly contagious, and you’ve got a good reason to sit this one out.

If you’ve been diagnosed with the flu, take it easy, rest up, and wait until your symptoms have completely cleared before you consider heading back to the gym.

Knowing when to return to the gym after an illness is just as important as knowing when to rest if you have a specific fitness goal to achieve.

A good rule of thumb is to wait until your symptoms have completely cleared up. If you had a fever, wait at least 24 hours after it breaks so you can no longer rely on fever-reducing medications.

For respiratory symptoms like a cough, make sure it’s mild and not interfering with your breathing during exercise. Proper breathing techniques during heavy lifting are essential to brace your muscles and ensure proper oxygen delivery to your organs, including the brain.

When you do return to the gym, don’t jump right back into your regular routine. Your body is likely still recovering from the illness, and going too hard too soon can set you back. If you’ve been sick for more than a week, try to incorporate fitness strategies to get back into your routine.

Start with light cardio or bodyweight exercises to gauge how you’re feeling. If all goes well, you can gradually increase intensity over the following days.

The most important thing is to listen to your body. We have natural mechanisms in place to heal and repair ourselves, but we also have to be mindful of our health status.

If you feel fatigued, dizzy, or notice a return of symptoms, it’s a sign you need more rest. Remember, a few extra days of rest won’t set back your progress as much as pushing yourself too hard while you’re still recovering.

Nutrition plays a key role in boosting your immune system and speeding up recovery. Here’s a science-backed breakdown of what you should focus on:

Recovery demands energy—energy that would otherwise go into powering your workouts. Resting allows your immune system to do its job. If you push through a workout when your body needs downtime, you risk prolonging your illness or getting worse.

Prioritizing sleep is one of the most effective ways to recover quickly. Studies show that sleep has a powerful influence on immune function. A lack of sleep can reduce your body’s ability to fight off infections while getting enough rest (7-9 hours) can enhance immune responses and accelerate recovery.

When you're sick, especially if you're experiencing a fever or congestion, your body loses fluids more rapidly than normal. This happens through sweating, increased mucus production, and faster breathing.

Dehydration can worsen symptoms like headaches, fatigue, and dizziness and weaken your body’s natural defenses. When you have a fever, dehydration also causes your body to have difficulty managing your temperature, causing the fever to spike, further stressing your body.

Make sure to:

• Drink plenty of water, herbal teas, or electrolyte drinks (especially if you're sweating or have a fever).
• Opt for warm liquids like chicken broth or ginger tea to soothe your throat and relieve congestion.
• Avoid caffeinated drinks like coffee or cola
• Avoid alcoholic beverages

When your body is attacked by a virus or infection, proper nutrition can be critical in supporting your immune system and speeding up recovery. Scientific research has shown that certain nutrients and vitamins, such as Vitamin C, Zinc, and Vitamin D, enhance immune function, reduce inflammation, and even shorten the duration of illness.

• Vitamin C: Known for its role in immune health, vitamin C can shorten the duration of a cold. Eat foods rich in vitamin C like citrus fruits, berries, or bell peppers.
• Zinc: Zinc plays a critical role in immune defense. Studies suggest that taking zinc supplements at the onset of a cold may reduce its severity and length. You can also find zinc in foods like meat, shellfish, and pumpkin seeds.
• Vitamin D: Low levels of vitamin D have been linked to increased susceptibility to illness. Getting 10-30 minutes of sunlight exposure or taking a vitamin D supplement during the winter months can support your immune system.
• Probiotics: A healthy gut microbiome is essential for maintaining a strong immune system because the gut is home to a large portion of the immune system. Probiotic-rich foods introduce beneficial bacteria that support the production of antibodies and promote the activity of immune cells
• Beta-carotene: This supports mucous membranes in your respiratory and digestive systems, which serves as your body’s first line of defense against viruses and bacteria. It also helps your immune cells to eliminate infected cells.
• Omega-3 fatty acids: The anti-inflammatory properties of omega-3s found in fish oils can help combat chronic inflammation, which weakens the immune system.

Protein is essential for tissue repair and immune function. Maintaining your natural protein intake can also prevent muscle loss during downtime.

If solid food is difficult to handle, try a protein shake or soft, easy-to-digest options like scrambled eggs or Greek yogurt.

Fish such as tuna and sardines are also good sources of protein and are high in selenium, which supports immune function and protects cells from oxidative damage. Selenium deficiency has been linked to slower immune responses and increased susceptibility to viral infections.

Here’s a plan for women you should try after you recover from your sickness:

And for men:

Antioxidants help combat oxidative stress, which can rise when you're sick. Incorporate antioxidant-rich foods to help your body fight off infection more effectively.

Consume antioxidant-rich foods like:

• Berries
• Nuts
• Green tea
• Spinach
• Kale
• Tomatoes
• Dark Chocolate
• Artichokes
• Pomegranates
• Red Grapes
• Broccoli
• Citrus fruits
• Beets

While not a substitute for proper medical care, certain herbal teas and remedies have shown a potential to ease symptoms.

• Echinacea: Some research suggests that echinacea may reduce the duration of a cold when taken at its onset.
• Ginger: Known for its anti-inflammatory properties, ginger can help relieve sore throats and ease nausea.
• Honey: If you’re dealing with a cough, a spoonful of honey (especially manuka honey) can coat the throat and provide temporary relief.
• Turmeric: contains curcumin which reduces excess inflammation. It also has antiviral and antibacterial properties.
• Chamomile: has anti-inflammatory, antioxidant, and a mild sedative effect, making it a go-to herb for promoting relaxation and better sleep—both of which are key to a strong immune system. Chamomile tea can also soothe a sore throat and help with gastrointestinal discomfort during a stomach illness.

Working out when you’re sick comes down to understanding your body’s signals and using science to guide your decisions. For mild, above-the-neck symptoms, light exercise may be okay. But if you’re dealing with fever, fatigue, or anything more severe, rest is the best course of action.

To help your body recover faster, focus on hydration, nutrient-dense foods, and getting plenty of sleep. Remember, sometimes the best thing you can do for your fitness goals is to let your body heal.