Is it OK to exercise when you have the flu?
Thinking about going to the gym because “it’s just the flu”? Keep planning, because you risk not only infecting others, but also creating more problems for your own health.
You know flu season has arrived when you or someone around you suffers from a cough, cold, runny nose, or fever. The changing season increases the risk of flu, which mainly affects the nose, throat and sometimes the lungs. For many people, flu is a minor health problem, with symptoms such as fever, cough, body aches, runny nose, headache and sore throat that usually last for five to seven days.
However, it can turn severe, causing complications or becoming life-threatening, especially for the elderly and those with co-morbidities. It is advisable to consult a doctor within the first two days of symptoms and take adequate rest to control the flu and prevent further complications.
Meanwhile, gym-goers face a strange dilemma while battling the flu – whether to go to the gym or not. For many people, exercise is seen as a way to recover from illness. In their minds, a little physical activity will help them feel better and less debilitated, especially when the symptoms are mild. But is it even safe to exercise when you have the flu? We asked health experts.
To exercise or not?
“In general, exercising when suffering from the flu is not recommended. Your body needs rest when you are sick to recover. Exercising can further stress your immune system and prolong the duration of the illness. If your symptoms are mild, such as a runny nose or sore throat, light activity can be tolerated, but if there is fever, body ache or tiredness, it is advisable to take rest until the symptoms improve,” the key advisory said. Dr. Tushar Tayal says. , Department of Internal Medicine, CK Birla Hospital, Gurugram.
“If you have high fever or severe flu, or the infection has spread to the lungs, all forms of exercise should be avoided,” says Dr Sunil Sekhri, associate consultant, internal medicine, Max Hospital, Gurugram.
Dr. Smita Ingle, Director, Physiotherapy, Occupational Therapy and Rehabilitation Centre, Ruby Hall Clinic, Pune, explains that working out during flu is not advisable as the body’s immunity becomes weak, and exercise puts extra strain on the heart. puts.
Remember how, during COVID-19, people were advised not to do intense cardio training? “Cardiovascular exercise that is too vigorous can put pressure on the lungs, resulting in problems like respiratory distress or impaired lung function,” says Dr. Tayal. Running, high intensity interval training, weight lifting and resistance exercises should definitely be avoided.
“Exercises that require a lot of twisting, bending, or strong impact may also be uncomfortable or tiring,” says Dr. Tayal. However, lighter forms of exercise can be practiced during recovery. Consider gentle yoga poses and light stretching to maintain flexibility and relieve stiffness. Walking at a slow pace may also be helpful.
When can you return to the gym?
“Excessive exercise when you are unwell can make you feel more tired, take longer to recover, and cause other problems. In addition to the stress of the illness, the body may experience stress, dehydration or a weakened immune system. It’s important to give the body time to recover before resuming vigorous exercise, says Dr. Tayal.
So, start slow and listen to your body. Even if you feel the urge to hit the gym and at least ‘do something’, make sure you are fully recovered and ready before getting back to your workout routine. Instead of immediately returning to your regular workout, see if you can do basic tasks at home without feeling exhausted.
Try going up and down the stairs, or see if you can stand for a few minutes or go outside for a walk. If these activities do not leave you feeling tired or out of breath, you can resume exercising, but only with lower intensity exercises. It’s important to start slowly—don’t start lifting heavy weights or running on a treadmill right away.
Also, don’t be surprised if you struggle with activities that you could do easily before getting the flu. And don’t put pressure on yourself to get over that feeling immediately after joining the gym again. Start with the basics and gradually increase the intensity.
“After illness, the body needs time to recover; Therefore, starting high-intensity exercise too soon may hinder recovery and even worsen symptoms. Instead, light activity is recommended until full health is restored,” says Dr Tayal.
So, thinking about going to the gym with that flu? Stop, because you risk not only infecting others, but also creating more problems for your own health.
