Should You Exercise When Sick? Tips for Staying Active When You Don’t Feel Well

It can be difficult to know how to approach physical activity when you’re sick. Maybe you can barely get out of bed and need to take a total break from your movement routine for a few days while you’re sick — and that’s totally fine. Or maybe you’re mildly under the weather and want to try to stay active, but need to take it down a notch or two.

Here, learn more about why it’s usually okay to exercise even if you’re a little sick. We’ll also offer some tips from Hinge Health experts for staying active if you choose to, and clarify when it’s best to see your doctor before continuing with your regular movement routine.

Should You Work Out While Sick? 

In most cases, you are still safe to move when sick. Recent research shows that even vigorous exercise does not suppress the immune system and can actually help protect you from illnesses that can be passed on. Refer to the section below for symptoms that indicate you should avoid exercise until you’ve recovered or are cleared by a doctor.

It’s also okay to rest! Take the time you need to recover. You may be worried about falling out of your routine or losing the results you’ve worked hard to achieve. Know that if you need to take a step back, there is always time to get back into it. You're in this for the long haul. Skipping a few days of workouts when you’re sick is normal and won’t derail your progress or ability to get back into a routine once you start feeling better.

When to See a Doctor

If you have any of the following symptoms, it’s best to skip activities that significantly increase your heart rate or body temperature until you see a doctor.

• Fever above 100.4°

• Abnormal, widespread muscle aches and fatigue

• Vomiting

• Diarrhea

• Very heavy cough with difficulty breathing

Tips for Staying Active While Sick

If you feel up to it, you can continue exercising while you recover. Here are some tips to keep in mind:

• Do what you can. Even if you aren’t feeling up to a full workout, aim to keep moving a little bit every day. Getting off the couch or out of bed for a short walk and fresh air or some gentle stretches (like a short Hinge Health session) can help boost your energy.

• To help stay in your routine, do something active at the same time of day you usually exercise.

• Consider decreasing the intensity and duration of your aerobic sessions. For example, if you usually run for 15 minutes, try walking briskly instead. For resistance training, try lowering the weight and repetitions per set.

• Hinge Health exercise therapy provides an easy way to get quick, quality low-intensity exercise. Ask your physical therapist to provide modifications for any exercises in your playlists that may be more difficult or feel less comfortable.

Practice Self-Care While You’re Sick

Many beneficial practices for general health can also help us when we are sick. Sufficient sleep, healthy eating, exposure to sunlight, and positive emotions all support a swift and steady recovery. Here are some ways to help continue prioritizing your well-being in these areas:

• Stick to a bedtime that will ensure you get at least eight hours of sleep.

• Get outside for some fresh air and sunlight at least once per day.

• Call a friend or family member who you enjoy connecting with.

Getting Back Into a Routine

It’s normal for your routine to change when circumstances shift in life, like working out less when you’re sick. What matters most is that you continue doing what you can during these periods. And when you feel well enough again, aim to get back into your normal exercise routine. It may be challenging after taking time off, but with consistent steps, you can get back to where you were. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Campbell, J. P., & Turner, J. E. (2018). Debunking the myth of exercise-induced immune suppression: redefining the impact of exercise on immunological health across the lifespan. Frontiers in immunology, 9, 648. doi:10.3389/fimmu.2018.00648

2. How long should I wait after the flu before resuming exercise? (2021, March 30). Retrieved from http://www.health.harvard.edu/staying-healthy/how-long-should-i-wait-after-the-flu-before-resuming-exercise 

3. Laskowski, E. R. (2024). Tips for working out with a cold. Mayo Clinic. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20058494

4. Bryant, P. A., Trinder, J., & Curtis, N. (2004). Sick and tired: does sleep have a vital role in the immune system?. Nature Reviews Immunology, 4(6), 457–467. doi:10.1038/nri1369

5. Slusky, D., & Zeckhauser, R. (2018). Sunlight and Protection Against Influenza. RePEc: Research Papers in Economics. doi:10.3386/w24340

6. Cohen, S., Alper, C. M., Doyle, W. J., Treanor, J. J., & Turner, R. B. (2006). Positive emotional style predicts resistance to illness after experimental exposure to rhinovirus or influenza a virus. Psychosomatic medicine, 68(6), 809–815. doi:10.1097/01.psy.0000245867.92364.3c