Being sick is never fun—the congestion, fatigue, and general discomfort can make even the simplest tasks feel overwhelming. As an ultra-athlete with asthma, I used to believe that when I caught a cold or felt unwell, I had to stop training completely. But over time, I learned that moderate exercise during illness can actually help you recover faster and maintain your fitness. If this is something you are interested in learning more about, I highly recommend that you watch the video linked above, or listen to this as a podcast episode on "The Athlete with Asthma Show" on your favorite podcasting platform. Or yeah, yeah, you can read the blog post here as well...

Here are five reasons why working out when you're sick might just be the best remedy:

Reason #1:Work out to boost your immune system

Even when I’m feeling slightly under the weather, I’ve found that moderate exercise can actually help boost my immune system. Instead of taking a full break, I switch to lighter activities like short jogs, yoga, or cycling, which promote the circulation of immune cells like T cells and natural killer cells. This gentle movement helps my body fight off mild illnesses. I've noticed that these lighter workouts have often allowed me to stay on track with my training, even during early signs of illness.

Reason 2: Support recovery with improved blood flow

Exercise naturally increases blood flow, which helps deliver essential nutrients and oxygen to tissues, aiding in the recovery process. For me, asthma symptoms tend to worsen when I’m sick, but I’ve learned that light exercise, such as gentle yoga, can help open up my nasal passages and ease my breathing. By improving circulation, my body can heal more effectively, leaving me feeling revitalized instead of drained.

Reason 3: Relieve nasal congestion naturally

One surprising benefit of exercising while sick is the temporary relief it can offer for nasal congestion. When I engage in exercise, particularly in humid environments like hot yoga, my nasal passages and lungs clear up, making it easier to breathe. This relief can last for hours after the workout, and it’s one of the reasons I love using movement as a natural remedy. Just be sure to assess whether you’re contagious before heading into group sessions.

Reason 4: Lower stress hormones to promote healing

When we’re sick, the stress our bodies undergo can actually prolong recovery. High levels of stress hormones like cortisol can impair immune function, but exercise helps counteract this. During periods of illness, I incorporate light workouts to reduce stress hormones and release endorphins. These feel-good hormones boost my mood and aid in both physical and mental recovery, helping me fight off illness more effectively.

Reason 5: Improve your sleep for faster recovery

Good sleep is essential for recovery, but when we’re sick, it’s often difficult to sleep well. Exercise, even light physical activity, helps improve sleep quality, making it easier for your body to recover. I’ve found that after a day of light yoga or gentle movement, I sleep deeper and wake up feeling more rested. Better sleep means better immune function and faster recovery.

Bonus Reason: Maintaining fitness and routine while sick

There was a time when getting sick would completely derail my training schedule, and I’d end up taking longer to recover. But over the years, I’ve learned that continuing with light workouts during mild illness keeps me on track. Even when I’m feeling severely sick, I’ll go for short walks or do some light stretching to keep my body moving. This consistency helps me return to full intensity much faster than if I completely stopped.

Exercising moderately when you're sick can significantly boost your immune response, speed up recovery, and alleviate symptoms. It also reduces stress, promotes better sleep, and helps you maintain your fitness routine. Of course, always listen to your body and consult with a healthcare professional before making decisions about exercising while ill. By embracing these five powerful reasons to work out when you're sick, you can stay on top of your fitness and stay healthier overall. Remember, you don’t have to stop training just because you're feeling a little under the weather—it’s all about making mindful adjustments that support your recovery.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.