Is it okay to exercise when I’m sick?

It is especially important to take precautions this winter during the COVID-19 pandemic. It is always advisable to consult your doctor if you have any questions about your symptoms, or if you have questions about quarantine or isolation.

However, in general, physical activity is not always no-no for mild illnesses such as a simple head cold.

“A typical rule of thumb that many practitioners and exercise physiologists like to stick to is that if the symptoms are above the neck, it’s okay to get out and exercise,” the public said. Amanda Pulch, an assistant professor at the school, said. Health and Health Sciences at the University of Massachusetts Amherst.

Consider a runny nose or a mild headache. However, it may be wise to free yourself from your normal daily routine.

“Maybe I’m just going for a walk, not a hard run,” Parc said. “Even if this strength is low, you can see the effect. Just getting out there can actually make you feel a little better.”

Symptoms under the neck, such as congestion in the chest and upset stomach, are usually signs of avoiding exercise. Dr. Felipe Robello, an associate professor at Emory University’s Rollins School of Public Health, should never exercise when he has a fever, whether related to influenza, COVID-19, or other viruses.

According to recently updated guidance from the US Centers for Disease Control and Prevention, people diagnosed with COVID-19, with or without symptoms, should usually be quarantined for at least 10 days after the onset of symptoms or after a positive test.

That means you don’t exercise during that time, Robello said. Even after that 10-day period, he said people should wait another week before resuming exercise.

And the return to exercise after recovery must be gradual. “You will probably feel sick because of the protracted effects of COVID in the event of coughing, malaise, or shortness of breath, as well as much lower rest and activity levels.”

Lobelo added that it’s important to notify your doctor if your symptoms don’t improve over time after exercising, or if you experience new symptoms such as chest pain, shortness of breath, or extreme fatigue during physical activity. It was.

During a pandemic, whether at home or outside socially distant, finding a way to continue safe and responsible activities remains important. According to the CDC, physical activity reduces blood pressure and anxiety, improves mood and energy levels, and helps people get a better night’s sleep.

However, it’s best to avoid indoor activities in the gym, as the chances of getting a coronavirus are increased, Robello said. If you go, cover your face, keep a social distance, and wipe the equipment regularly.

“You really want to focus on outdoor activities as much as possible,” Robello said. He also advised people to bring a mask outdoors to wear in case of overtaking someone on the trail.

Paluch provided tips for those unfamiliar with exercising in the cold, such as wearing layers of clothing that can be taken off as needed. Wearing a mask while exercising has the added benefit of helping to keep your face warm.

Fitness trackers can also be a creative way to stay active and effectively interact with family and friends, says Paluch, who is studying the benefits of wearable sensors. For example, a family may look for someone who can accumulate the most steps per week and compete to compare results online.

“This kind of thing may keep people connected and motivated,” Parc said. “You can get that social support without direct contact.”

If you have any questions or comments about this story, please email [email protected].

American Heart Association news covers heart disease, stroke, and related health issues. Not all views expressed in American Heart Association news articles reflect the official position of the American Heart Association.

Copyrighted by American Heart Association, Inc. Owned or owned by, and all rights are reserved. Free permission to link, quote, excerpt, or reprint these stories in any media for personal, media outlet, and non-profit educational and awareness efforts, unless the text has changed. Granted without the need for additional requests. And the proper attribution is made in the American Heart Association news.

Other uses, including educational products or services sold for commercial purposes, must comply with the American Heart Association’s copyright licensing guidelines. Please see the full terms of use. These stories may not be used to promote or endorse commercial products or services.

Healthcare Disclaimer: This site and its services do not constitute medical advice, diagnosis, or treatment practices. Always consult your healthcare provider for diagnosis and treatment, including your specific healthcare needs. If you have or suspect a medical problem or condition, contact a qualified medical professional immediately. If you are in the United States and are experiencing first aid, call 911 or seek emergency medical help immediately.