Returning to Exercise After Being Sick: What to Know Before You Jump Back In

Returning to Exercise After Being Sick: What to Consider

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If you are like me, you have probably been around more people than normal in the last few weeks. And while hopefully not, you probably have also received the one gift you never want but always seem to get… a cold. Not only is the sickness annoying, it also has hit right at the start of the new year when you are motivated and ready to crush those new year goals. So, what are you supposed to do? Should you fight through the sickness and hit the gym anyway? Should you take a few days off? Is there even a “best” approach for exercising while sick?

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The short answer…. No.

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However, there are some considerations you probably should consider before returning to exercise post sickness.

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Let's take a look at what those are!

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Things to Consider Before Returning to Exercise

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Consideration 1:

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This one has no scientific backing needed. This consideration is my personal opinion (and one I assume many share). If you are coughing, sneezing, snorting, or doing any other bodily function uncontrollably – just stay home. The rest of the gym doesn’t need to share in your gift that your nephew Johnny gave you this past week. Trust me, you would feel similar if you were exercising next to someone doing the same.

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Now, let's say you aren’t feeling super sick, you are on the mend, and want to start exercising again. Here are a few more considerations that might help in your return to action.

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Consideration 2:

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Keep the intensity lower. Everyone has a protein in their saliva (Salivary Immunoglobulin A (SIgA)) that plays a major role in our ability to fight against airway pathogens. When concentrations in SIgA or the rate of secretion decrease, we are more susceptible to upper respiratory tract infections (1). And why do we care? Exercise/activity highly influences SIgA. Research has shown that intense or prolonged exercise reduces SIgA levels thus increasing risk of infections. So, returning to exercise is a good thing, just make sure it is not too hard or too long (2).

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Consideration 3:

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Drink those fluids. While not as significant of a factor as exercise intensity, some research suggests that even mild dehydration reduces mucosal immunity transiently (4,5). And for someone who is healthy, hydration might not be a huge issue, but if you are just returning from a sickness (where your immune system is already stressed) and then you are dehydrated on top of it, it is likely that you are at even higher risk for additional infections and sickness. So, drink up friends and stay hydrated.

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Consideration 4:

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Sleep it off. Although research is newer and limited in this area, there are clear trends highlighting the reciprocal effects of sleep and immune response. For example, non-REM sleep has specific purposes that allow the nervous system to restore, cools the body and brain, conserves energy, and PROMOTES IMMUNE RESPONSE (6). These biological functions are necessary for both recovery and repair. However, when we are sick, these relationships are impacted so trying to rush back to the gym too soon may only worsen the impact. So, before jumping back into exercise too soon, make sure you are sleeping well and sleeping enough!

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Final Thoughts

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Deciding on when is the right time to return to exercise is difficult. There are a number of cofounding variables that need to be considered. However, when you are starting to feel better, the rules are pretty similar to those when you are healthy.

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Eat a variety of nutritious whole foods, get adequate sleep, drink your water, and slowly progress exercise intensity and duration. As with anything, find the sweet spot and listen to your body; it knows what it is doing!

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References

1. Engels, H. J., Kendall, B. J., Fahlman, M. M., Gothe, N. P., & Bourbeau, K. C. (2017). Salivary immunoglobulin A in healthy adolescent females: effects of maximal exercise, physical activity, body composition and diet. The Journal of sports medicine and physical fitness, 58(7-8), 1096-1101.
2. Nieman, D. C. (1994). Exercise, infection, and immunity. International journal of sports medicine, 15(S 3), S131-S141.
3. Simpson, R. J., Campbell, J. P., Gleeson, M., Krüger, K., Nieman, D. C., Pyne, D. B., ... & Walsh, N. P. (2020). Can exercise affect immune function to increase susceptibility to infection?. Exercise immunology review, 26, 8-22.
4. Fortes, M. B., Diment, B. C., Di Felice, U., & Walsh, N. P. (2012). Dehydration decreases saliva antimicrobial proteins important for mucosal immunity. Applied Physiology, Nutrition, and Metabolism, 37(5), 850-859.
5. Mitchell, J. B., Dugas, J. P., McFarlin, B. K., & Nelson, M. J. (2002). Effect of exercise, heat stress, and hydration on immune cell number and function. Medicine and science in sports and exercise, 34(12), 1941-1950.
6. Imeri, L., & Opp, M. R. (2009). How (and why) the immune system makes us sleep. Nature Reviews Neuroscience, 10(3), 199-210.

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