Why Exercise is a Game‑Changer (Even When You’re Feeling Under the Weather)
PUBLISHED ON July 10, 2018 1:19 AM
- Keep the pounds in check – Regular moves keep the scale happy.
- Lower the odds of the usual culprits – Stroke, type‑2 diabetes, depression, cancer, arthritic aches? Exercise does a good job beating them.
- Brain‑boosters galore – Workouts fire up mood‑lifting chemicals; you’ll feel lighter and more relaxed.
- Get a natural energy kick – More oxygen and nutrients mean heart and lungs do their best.
- Sleep like a baby – End the day with a workout, and the night‑time slumber improves.
What Happens When You’re a Little Scruffy?
Sure, the same perks hold when you’re healthy. But when a cold or flu tags along, the rules get a tiny tweak.
- Listen to your body – If you’re coughing or feeling off, skip the hard sets and go for a gentle stroll or yoga instead.
- Stay hydrated – Your fluids are your best friend while fighting germs.
- Shorten the session – 20‑30 minutes is plenty to keep those benefits alive without overplaying the game.
- Warm‑up the lungs – Light breathing exercises help keep the airways open without pushing too hard.
Bottom line
Exercise remains a solid ally when you’re under the weather, as long as you keep it in check. A quick, low‑impact routine can actually help ward off the inevitable fatigue. If the sickness hits hard, it’s safe to pause, but don’t give up the habit entirely. The body loves motion, and a well‑timed move might even lift your spirits.
Can you exercise when you’re sick?
Should You Hit the Gym While Gritting Your Teeth?
We’ve All Been There
It’s a question that pops up on almost every doctor’s couch: “Can I work out when I have a cold?” Dr. Chng says, “People often want to keep moving even when they’re not feeling their best.”
The Verdict Depends on Two Things
- How sick are you? If you’re just tackling a mild sniffle or a sore throat, you can often keep the treadmill moving.
- What kind of exercise? Light jogs or gentle yoga are safer bets than a killer HIIT session.
Above the Neck vs. Below the Neck
Doctors often have two handy categories:
Above-the-Neck Symptom Zone
Imagine a runny nose, sneezing fits, or a gentle sore‑throat. These are usually fine to work through. If you notice your symptoms taper off after a few min of walking or cycling, you can keep going and maybe even ramp up the pace.
Below-the-Neck Symptom Zone
Chesty cough, muscle aches, fever, or that dreaded fatigue? Take a rest. Now is the time for extra cozy blankets and maybe a hot tea.
Fever: The Temperature Monster
Heat is a double‑edged sword. When you exercise, your body temperature spikes. If you’re already burning, you might push it further, potentially causing a serious inflammation of the heart muscle.
The Bottom Line?
- If you’re feeling awful, take a breather. No gym, no sweat.
- When you start to feel better, introduce activity slowly.
- Give yourself a grace period: if you were sick for a day, use two less intense days before getting back to your normal routine.
- Still uncertain? Drop a note to your doctor – it’s better to be safe than sorry.
All in One Word: Listen to Your Body
Ultimately, your symptoms are your best guide. If a cough feels like a rave, shut it down. Once the cobwebs clear, let your body lead the way – and remember: we’re not running marathons while having a fever. Stay healthy, stay smart, and keep moving when you can!
What types of exercise can you do?
Exercise and Your Immune Superpowers
We all know that getting your heart racing and muscles pumping feels great for your health, but how does that pep talk your immune system? Let’s break it down in a way that’s easier on the eyes and not too sinister.
When Moderate Exercise Becomes a Friendly Neighborhood Hero
- Boosted Battle Cells: A good dose of aerobic activity sends a wave of killer cells, the ones that chase out nasty bacteria that cause lung infections.
- Temp‑Up Tactics: Your body’s slight fever during a workout can actually kill bacteria in the green.
- Nasal Venting: If your nose feels blocked, a gentle jog or walk can help clear out mucus and make breathing easier.
Beware – The Dark Side of Giddy‑Up Sweats
When you push yourself to the limits, your body releases cortisol and adrenaline. These hormones raise blood pressure, increase cholesterol, and create a temporary friendly “break‑fast” for infections. Think marathoners: after a long run, that immune chill lasts up to 72 hours, leaving you a bit more vulnerable.
Choose Your Exercise Wisely
Good‑For‑Your‑Immune‑System Activities (Colloquially, “easier on the brakes”)
- Outdoor strolling – the nice, slow stroll that keeps the blood moving.
- Low‑intensity bike rides – pedal at a relaxed pace, not a sprint.
- Gardening – get your hands in the soil and your lungs doing a clear‑out.
- Balance and mindy moves like Tai Chi, Qi Gong, or yoga – your body and spirit get along well.
Hold Your Horses (or Hatha)! These should be avoided if possible
- Heavy weight lifting – keep the plates light.
- High‑endurance training – long and hard is a no‑no.
- High‑intensity interval training – quick bursts, great but risky.
- Sprinting or power‑driven activities – keep the speed low.
- Team sports with intense contact – not everyone’s focus.
- Exercise in extreme temps – >30°C or <0°C? Stay safe.
Bottom Line – Just Pick What Works For Your Body
Remember, it’s all about balance. Do the sort of moves that feel comfortable and leave you buzzing, not racing. If you can’t fit it in, it’s perfectly fine to skip it.
Article contributed by Dr. Edwin Chng, Deputy Medical Director at Parkway Shenton, One Raffles Quay
