Experts Offer Advice on Exercising While Sick

Light workouts may provide an endorphin boost, but rest is crucial for recovery.

Published on Feb. 15, 2026

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Experts say there's a delicate balance between engaging in physical activity and allowing the body to fight off infection when you're feeling unwell. Light exercise like walking or stretching may be relatively safe with milder symptoms above the neck, but strenuous workouts should be avoided, especially with symptoms below the neck or a fever. Ultimately, it's important to listen to your body and prioritize rest when you're sick.

Why it matters

Knowing when to exercise and when to rest when sick can help people recover more quickly and avoid exacerbating their symptoms. This guidance is especially relevant as flu season approaches and people navigate balancing their health needs with staying active.

The details

According to Dr. Jessalynn Adam, a sports medicine physician, gentle exercise can potentially boost the immune system, but there's limited research proving that working out even when sick speeds up recovery. Dr. Michael Jonesco, a sports medicine physician, explains that when you're sick, your body directs a significant amount of energy towards fighting off infection, so there's a delicate balance between your ability to engage in physical activity and your immune system's ability to fight. Light exercise may be relatively safe with symptoms like a runny nose, nasal congestion, or sore throat, but activities should be avoided if you have a cough, shortness of breath, body aches, chest congestion, or fever, as that can add stress to the body and hinder recovery.

  • The article was published on February 15, 2026.

The players

Jessalynn Adam, MD

An attending sports medicine physician at Mercy Medical Center in Baltimore.

Michael Jonesco, DO

A sports medicine physician at The Ohio State University Wexner Medical Center.

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What they’re saying

“There's a delicate balance between your ability to engage in physical activity and your immune system's ability to fight infection.”

— Michael Jonesco, DO, Sports Medicine Physician

“Gentle exercise can potentially boost the immune system, but there's limited research proving that working out even as sick speeds up recovery.”

— Jessalynn Adam, MD, Sports Medicine Physician

The takeaway

Knowing when to exercise and when to rest when sick is crucial for recovery. Light, gentle workouts may provide an endorphin boost, but strenuous activity should be avoided, especially with symptoms below the neck or a fever. Ultimately, it's important to listen to your body and prioritize rest when you're not feeling well.