Is it okay to work out when you have the flu?

You know flu season is here when you or someone around you is down with a cough, cold, runny nose, or fever. The changing season increases the risk of catching the flu, which mainly affects the nose, throat, and sometimes the lungs. For many, the flu is a minor health issue, with symptoms like fever, cough, body aches, runny nose, headache, and sore throat that typically last five to seven days.
However, it can take a serious turn, leading to complications or becoming life-threatening, especially for the elderly and those with comorbidities. Consulting a doctor within the first two days of symptoms and getting ample rest is advised to manage the flu and prevent further complications.
Gym-goers, meanwhile, face a peculiar dilemma while battling the flu – whether to hit the gym or not. For many, exercising is seen as a way to push through an illness. In their mind, a bit of physical activity will help them feel better and less weak, especially when the symptoms are mild. But is it even safe to exercise when you have the flu? We asked health experts.
“In general, it is not advised to exercise while sick with the flu. Your body requires rest while it is ill in order to heal. Exercising can put further strain on your immune system and extend the duration of the illness. Light activity may be tolerated if your symptoms are mild, such as a runny nose or sore throat, but it is recommended to rest until your symptoms improve if you have a fever, body aches, or exhaustion,” says Dr Tushar Tayal, lead consultant, department of internal medicine, CK Birla Hospital, Gurugram.

Even with mild flu symptoms, it is better to take a break from the gym. (Photo: Pexels)

“In case you have a high-grade fever or severe flu, or if 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 rehab centre, Ruby Hall Clinic, Pune, explains that working out during the flu is not advisable because the body’s immunity is compromised, and exercise puts additional strain on the heart.
Remember how, during Covid-19, people were advised against doing intense cardio training? “Cardiovascular exercise that is too vigorous can put strain on the lungs, which can result in problems including respiratory distress or poor lung function,” says Dr Tayal. Running, high-intensity interval training, weightlifting, and resistance exercises should certainly be avoided.
“Exercises that require a lot of twisting, bending, or strong impact can also be uncomfortable or exhausting,” adds Dr Tayal. However, lighter forms of exercise can be practised during recovery. Think gentle yoga asanas and mild stretching to maintain flexibility and relieve stiffness. Slow walking can also be helpful.
“Over-exercising when unwell can make you feel more exhausted, prolong recovery, and cause further issues. The body may experience strain, dehydration, or weakened immune function on top of the stress from illness. It is crucial 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 returning to your regular workout immediately, see if you can manage basic chores at home without feeling exhausted.
Try climbing up and down stairs, or see if you can stand for a few minutes or go out for a walk. If these activities don’t leave you feeling tired or out of breath, you can resume working out, but only with low-intensity exercises. It is important to start gradually—don’t start lifting heavy weights or running on the treadmill straight away.

Go slow and avoid intense exercises like heavy weightlifting and running when returning to the gym after recovering from the flu. (Photo: Pexels)

Moreover, don’t be surprised if you struggle with activities you could easily do before you had the flu. And don’t push yourself to overcome that feeling right after re-joining the gym. Start with basics and gradually increase the intensity.
“After an illness, the body needs time to recuperate; therefore, starting high-intensity exercise too soon might impede recovery and even exacerbate symptoms. Instead, until complete health is restored, mild activity is recommended,” says Dr Tayal.
So, thinking of hitting the gym with that flu? Hold off, as you might not only risk infecting others but also create more problems for your own health.