Should you work out when you're sick?

This week my whole family has been fighting a terrible cold. I haven't had a cold like this in YEARS- gratefully!

Oddly enough, I had already planned on taking a de-load week at the gym last week but my de-load turned into a full 10 days out of the gym.

Years ago I would work out no matter what. I felt like I was being lazy or wasn't committed to my routine if I actually took time off to rest and recover.

My ideas around rest and recovery have changed a LOT since then. But I wanted to provide some information on the relationship between exercise and the immune system to help you decide if YOU should workout when you are feeling a bit under the weather.

Working out and purposeful movement are not the same thing. If you are doing a HIIT workout, BootCamp class, heavy lifting session, Peloton cycle class or something similar, this would be considered a workout. If you are walking, doing yoga, tai chi or stretching that would be considered purposeful movement.

A "workout" is considered a stressor to the body, it's a good stress but still stress. This short burst of stress can be taxing to the immune system but if we are healthy we recover and come back stronger.

If you are sick, and the immune system is already on high alert, doing a difficult/strenuous workout will likely be too much for your system during an acute illness. 

Studies show that:

• After one prolonged vigorous exercise session, we’re more susceptible to infection. For example, running a marathon may temporarily depress the adaptive immune system for up to 72 hours. This is why so many endurance athletes get sick right after races.
• However, one brief vigorous exercise session doesn’t cause the same immune-suppressing effect. One moderate-intensity exercise session can actually boost immunity in healthy people
• Consistent, moderate exercise and resistance training can strengthen the immune system over time. So, by all means, train hard while you’re healthy.
• But single high-intensity or long-duration exercise sessions can interfere with immune function. So take it easy when you’re feeling sick.

Your body's response to exercise, when you are sick, can also be impacted by your current level of overall stress, your immune system balance or imbalances like autoimmune disease, your nutritional status, and even your hormonal state.

So the answer to "Should I work out when I am sick?" is very individualized. For some people, it will prolong the illness and for others, it will not make a big difference. 

A good rule of thumb: Do purposeful movement during your illness if you physically can, and doing it outside is even better!

And I have to mention that if you are contagious, PLEASE do not attend your local gym. No one there wants your cold- trust me;)

***see attached image from Precision Nutrition for a great visual