Is it OK to exercise when you are sick?

If you are ill and planning to use this cold and flu season, experts say you use your head – and recognize the body ‘s warning signs.

It is especially important to be careful this winter during the COVID-19 pandemic. It is always a good idea to talk to a doctor if you have any questions about symptoms or whether you should quarantine or isolate.

But in general, physical activity does not usually occur for a milder illness such as a simple headache.

“The normal rule that many exercise practitioners and physicians adhere to is that if there are symptoms above the neck, it’s okay to get out there and get some exercise,” said Amanda Paluch, professor assistant at the School of Public Health and Health Sciences at the University of Massachusetts Amherst.

Think of a runny nose or a mild headache, though it might make sense to move up from the normal routine, she said.

“Maybe just going out for a walk instead of a lively run,” Paluch said. “You can see benefits even with this minimum intensity. Getting out there may help you feel a little better. “

Symptoms under the neck such as chest tightness or upset stomach are usually symptoms to avoid exercise. Never exercise when you have a fever, whether it is related to the flu, COVID-19 or other virus, said Dr. Felipe Lobelo, associate professor at Rollins School of Public Health Emory University.

Recently updated guidance from the Centers for Disease Control and Prevention recommends that people diagnosed with COVID-19, with or without symptoms, should be isolated for at least 10 days after symptoms or after a positive test.

So that means there will be no exercise during that time as well, Lobelo said. Even after that 10-day period, he said people should wait another week before they start exercising again.

And their return to exercise after recovery should be gradual. “You may feel uncontrollable due to some bed rest and much lower activity levels, as well as any pleasant side effects of COVID if you have a cough, fatigue or shortness of breath.”

It is important, Lobelo said, to contact your doctor if exercise does not improve symptoms gradually or if new symptoms such as chest pain, shortness of breath or extreme fatness come through physical activity.

Finding safe and careful ways to be active remains important during the pandemic, whether at home or while out with social distance. According to the CDC, physical activity reduces blood pressure and anxiety, improves mood and energy levels, and helps people sleep better.

However, it is best to avoid indoor activities at gyms because of increased potential for coronavirus spread, Lobelo said. If you go, put on a face mask, keep a social distance and wipe down equipment regularly.

“You really want to focus on outdoor activity as much as possible,” Lobelo said. He also encouraged people to bring a mask outside to wear for occasions like passing someone on a trail.

Paluch offered suggestions for those unfamiliar with exercising in the cold, including wearing layers of clothing that can be shaved if needed. There is an added benefit of wearing a mask while exercising by keeping your face warm.

A fitness tracker could also be a creative way to get active and engage almost with family and friends, said Paluch, who explores the benefits of accessible sensors. For example, family members may race to see who can gather the most steps in a week and compare results online.

“These things can keep people connected and maybe give them a little bit of encouragement,” Paluch said. “You can have that social support without direct communication.”

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