She Strengthens

Should You Exercise with a Phlegmy Cough?

The Verdict: Listen to Your Body

When you’re feeling under the weather, it can be tough to decide whether to push through and hit the gym or take a break and let your body recover. The answer lies in understanding the severity of your symptoms.

The Importance of Rest

Sleep is essential for a speedy recovery when you’re sick. However, if you’re determined to stay active, there’s a simple way to determine whether to exercise or not.

The “Neck Check” Theory

Many sports doctors use the “neck check” to advise clients on whether to exercise when sick. If your symptoms are above the neck – such as sniffles, sore throat, or mild headache – you’re generally good to go for a light workout. But if you’re dealing with chest congestion, a hacking cough, diarrhea, fever, or an upset stomach, it’s better to take a break.

When It’s Safe to Exercise

If you’re experiencing mild symptoms, exercising might be okay. Here are some guidelines:

• Mild Cold: A light workout like a walk or gentle bike ride can help you stay active without overdoing it.
• Minor Earache: Stick to light activities like walking to avoid exacerbating the pain.
• Mild Sore Throat: Light and short workouts are likely fine, but remember to stay hydrated.
• Stuffy Nose: Light activities like brisk walks or gentle bike rides can help alleviate allergy-related stuffiness.

When to Skip the Workout

If you’re experiencing any of the following symptoms, it’s best to skip the workout until you’re symptom-free:

• Fever: Working out with a fever increases dehydration risk and can worsen the fever.
• Cough: A persistent or phlegmy cough could signal a respiratory infection.
• Stomach Bug: Diarrhea and vomiting can dehydrate you, making physical activity dangerous.
• Flu: Take it easy and give your body some well-earned rest and recovery time.

Getting Back to Exercise

Once you’re symptom-free, ease back into exercise gradually. Start with less intense workouts and gradually return to normal activity. Regular exercise may even shorten recovery time for acute respiratory infections.

Remember

Listen to your body’s signals to gauge your strength. If you’re still contagious, opt for home or outdoor workouts to avoid spreading germs. And if you’re unsure when it’s safe to start exercising again, check in with a healthcare provider.