Working out while sick: Is exercising with a cold a good idea?

By / / Sports / 9 minutes of reading


You know how important it is to keep your body moving — regular exercise can improve your overall health, boost your immune system and prevent chronic conditions like diabetes and obesity. But what happens when you’re hit by the inevitable cold or flu? While some experts argue that exercising while sick can help you feel better, others recommend giving your body the resources and rest it needs to fend off illness.

When is exercising with a cold a good idea? Here’s what you should know about working out while sick, and here are some expert-suggested remedies for preventing colds and recovering more quickly.

Understanding the impact of illness on your body

Your body’s energy levels and physical performance are significantly affected when you’re under the weather. Respiratory conditions trigger an immune response, which redirects your body’s energy and resources to fight the infection.

The result? You’ll likely feel tired, sluggish and less motivated to exercise — or at least not at your usual intensity.

Fevers, in particular, increase the body’s basal metabolic rate as it works to create a warmer internal environment unfavorable to pathogens. The additional strain can exacerbate fatigue and reduce muscle strength and endurance during workouts. You may find it difficult to sustain the same level of activity as you would when healthy.

While the effects of illness vary from person to person, it’s important to “feel out” how your body responds to the sickness before starting a workout routine. Depending on the severity of your symptoms, you may need to adjust the intensity or pause exercise entirely.

Everyone’s immune system responds differently to sickness. Here are some examples of how specific illnesses can influence your activity levels:

  • Upper respiratory illnesses (e.g., colds, flu, COVID): Respiratory infections often affect your breathing capacity, limiting your ability to perform aerobic activities. It’s particularly important to avoid strenuous workouts if you’re experiencing chest congestion or shortness of breath, as these symptoms can make it more difficult to catch your breath during a workout.

  • Gastrointestinal issues (e.g., stomach flu, food poisoning): Exercising while experiencing nausea, diarrhea or abdominal pain can aggravate your symptoms and worsen dehydration. Listen to your body and take a break from your workouts until symptoms subside.

  • Bacterial infections (e.g., strep throat, sinus infections): Common signs of a bacterial infection include fever, body aches and general fatigue. These symptoms can make it challenging to maintain your typical exercise routine, so it’s advisable to wait until your body has had a chance to recover — usually within a week — before resuming physical activity.

  • When experiencing a fever (regardless of cause): It’s generally not recommended to exercise with a fever, says Evelyn Balogun, MD, chief medical officer of Inspira Medical Group. Your immune system is already working hard to fight off an infection, and adding physical activity to the mix can place additional strain on your body. It’s best to rest and prioritize your recovery before returning to exercise.

  • Chronic conditions: Exercise may promote healing and decrease symptoms in people with chronic illnesses. “There’s clear evidence that exercise helps chronic diseases like high blood pressure, fibromyalgia, back pain and diabetes, ” says Lori Weir Solomon, MD, chair and clinical associate professor of ‌family and community medicine at New York Medical College. She notes that exercise can lead to increased energy, better sleep and reduced pain.

Researchers have long studied the effects of exercise on immune function. Moderate-intensity aerobic activity, in particular, has been linked to decreased inflammation and improved immune response. Research also suggests that exercising while sick may help reduce the duration and severity of acute respiratory infection-related symptoms.

However, exercising while sick isn’t without risk. Some research suggests that vigorous physical activity can temporarily suppress immune function, making you more susceptible to secondary infections or prolonged illness. Working out may also be seen as a stressor to your body, making you more vulnerable to overtraining syndrome, a condition in which the body is overworked and unable to recover properly.

  • Dehydration

  • Worsening of symptoms

  • Prolonged illness

  • Increased risk of overtraining syndrome

  • Increased risk of heatstroke or exhaustion (if exercising outdoors in hot or humid conditions)

  • Increased risk of complications from certain illnesses, such as pneumonia

  • Spread of illness to others when exercising in a public space

“There is no clear rule of thumb with respect to working out while sick beyond this: Know your body and its limits,” says Balogun. However, Paul Kriegler, RD, LD, CPT, CISSN, a registered dietitian and certified personal trainer at Life Time, notes that some experts recommend basing training decisions on whether symptoms are above or below the neck. In other words, if you have nasal congestion and a scratchy or sore throat (like an uncomplicated cold), exercising might still be on the table, but if you have chest congestion, body aches and pains or gastrointestinal symptoms (like COVID or the flu), it’s best to lie low.

“There’s some merit to this approach,” Kriegler says. “Research indicates that moderate-duration, moderate-intensity exercise can have neutral or even beneficial effects on a common head cold,” he says. “Exercise helps activate and circulate key immune cells throughout the body, which can support recovery — provided your frequency, intensity, time and type of activity are well-balanced.” Kriegler notes that moderate exercise also has lymphatic benefits that can help the body’s overall immune function.

However, exercising while experiencing chest tightness or difficulty breathing (symptoms of lower respiratory illnesses) will likely cause more harm than good. Any exacerbation of symptoms is a clear indication to hit the brakes on working out, no matter how mild the illness may seem. Signs and symptoms that signify it’s best to skip your workout include:

  • Fever (particularly those over 100°F)

  • Chest pain or tightness

  • Difficulty breathing, wheezing or coughing up phlegm

  • Nausea, vomiting or diarrhea

  • General body aches and fatigue

  • Moderate headache or dizziness

“These symptoms suggest your body is focused on recovery, not your next workout,” he says.

“Give yourself a chance to rest and recover,” Solomon says. “Most illnesses reach their maximal severity after two or three days. You can also try exercising with less intensity for a shorter time, for example, going for a short walk.” If that feels OK, you can gradually increase your intensity and duration over the following days.

But if you’re feeling better, listen to your body and ease back into a regular exercise routine. Opt for low-impact, gentle activities like walking, yoga or light weightlifting. Hydration and proper nutrition are also key to a successful recovery. Drinking plenty of water and consuming nutrient-rich foods will help your body heal and rebuild after being sick.

If your symptoms are severe, persistent or seem to worsen (with or without exercise), it’s time to see a doctor. You should also opt for a checkup if you have any chronic health conditions, like cardiovascular or pulmonary disease, or take medications that may affect your ability to exercise safely while sick.

Another telltale sign that it’s time to visit a health care professional? If your symptoms don’t resolve themselves within 10 days. This could indicate a more serious illness or underlying health issue. In the case of a bacterial infection like strep throat, you may need antibiotics to fully recover and prevent complications.

Chest pain, difficulty breathing and excess chest congestion that make it difficult to lie down and high fever (above 104°F) are other reasons to seek medical attention immediately. Your doctor can assess your symptoms and recommend when it’s safe to return to the gym.

When asked how to adapt workouts for mild illness, Kriegler suggests taking it slow and realizing this isn’t the time for personal bests — or even your usual routine. Instead, he recommends embracing a scaled-back workout and focusing on giving your body only what it can handle and recover from.

Here are some expert-suggested tips for a safe and effective workout while sick:

  • Reduce the intensity and duration of your workouts. For instance, if you usually take a 30 minute jog, aim to do a 10-to-15 minute walk and see how you feel. Or if you prefer high-intensity interval training, skip the vigorous exercise altogether and opt for a light stretching routine or a simple resistance band workout.

  • Stay hydrated. Make sure you’re drinking enough water and looking for any signs of dehydration, which is more common during illnesses.

  • Avoid exercising in public places to prevent spreading germs.

  • Sanitize equipment before and after use.

  • Listen to your body and stop if you feel worse.

  • Make sure to rest and prioritize your recovery. If you typically exercise every day, scale back and give yourself at least one day of rest between workout attempts.

  • Choose low-impact activities, like walking or yoga.

  • Skip intense strength training and extended cardio sessions, as these can temporarily weaken your immune response.

  • Supplement your recovery with proper nutrition and extra rest.

In most cases, yes. However, you may need to adjust your workout intensity and duration to accommodate your symptoms. Milica McDowell, DPT, doctor of physical therapy, certified exercise physiologist and VP of operations at Gait Happens, recommends decreasing your usual workout intensity by at least 50% and opting for a shorter workout, too. This gives your body time to recover while still providing benefits from movement.

You shouldn’t. The flu is a more severe illness that can cause serious complications, including pneumonia and hospitalization. It’s best to focus on rest and recovery until you’re fever-free and your energy levels and symptoms improve.

Most experts recommend against it. While a mild fever (100°F or lower) may not be enough to stop you from exercising, anything higher can put additional stress on your body and prolong your illness. Listen to your body’s cues and prioritize rest until your fever breaks and your energy levels return to normal.

It’s generally not recommended to work out when you have a stomach bug, especially if you are experiencing vomiting or diarrhea. These symptoms can cause dehydration and hinder your body’s ability to recover. Exercise may exacerbate dehydration and lead to more severe symptoms or complications.

According to Kriegler, relatively healthy people without underlying health conditions can usually return to a regular exercise routine within a few days to a week after being sick. The best way to know if you’re ready is to listen to your body and gradually increase the intensity and duration of your workouts. If you have any doubts or concerns, consult a doctor before resuming exercise.

  • Evelyn Balogun, MD, chief medical officer of Inspira Medical Group

  • Lori Weir Solomon, MD, chair and clinical associate professor of ‌family and community medicine at New York Medical College

  • Paul Kriegler, RD, LD, CPT, CISSN, registered dietitian and certified personal trainer at Life Time

  • Milica McDowell, DPT, doctor of physical therapy, certified exercise physiologist and VP of operations at Gait Happens

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.



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About The Author

Avatar of Rebbecca Hurley
Rebecca Hurley is a news writer at Rebel Planet Dispatch, where she covers everything from arts and construction to automotive, travel, real estate, and fashion. She has been writing professionally since 2004 and has worked in a variety of different fields. Her hobbies include cooking, painting, drawing, and playing the saxophone.

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