The flu season strikes every year, and many people end up wondering if they can continue their exercise routine when they’re feeling under the weather.

For runners, the question becomes even more pressing: can you go for a jog when you have the flu?.

What is the flu?

The flu, short for influenza, is a viral infection that affects the respiratory system. The virus spreads from person to person through droplets that are released when someone coughs or sneezes. Flu symptoms can range from mild to severe and can include:.

Fever
Cough
Sore throat
Runny or stuffy nose
Muscle or body aches
Headaches
Fatigue

The flu is typically a self-limiting illness, meaning it will go away on its own in a week or two. However, it can be dangerous for some people, particularly the very young, the elderly, and those with weakened immune systems.

Why is exercise important?

Exercise is important for maintaining a healthy body and mind. It has been linked to a range of health benefits, including:.

Reduced risk of chronic diseases, such as heart disease, diabetes, and some types of cancer
Improved mood and mental health
Increased strength and flexibility
Better sleep
Increased energy levels

Guidelines recommend that adults get at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous-intensity aerobic exercise. This can include activities like brisk walking, running, cycling, or swimming.

Should you exercise when you have the flu?

If you’re feeling unwell, the best advice is usually to rest and avoid strenuous activities. This is especially true if you have a fever, as exercise can raise your body temperature even further and make your symptoms worse.

Exercising when you have the flu may also increase your risk of developing complications, such as pneumonia. This is because the virus can weaken your immune system, making it harder for your body to fight off secondary infections.

What about light exercise?

While rest is usually recommended when you have the flu, some people may feel that light exercise helps them feel better. For example, a gentle walk or some light yoga may help to improve your mood and boost your immune system.

However, it’s important to listen to your body and avoid pushing yourself too hard. If you feel fatigued or dizzy, it’s best to stop exercising and rest.

It’s also important to stay hydrated and avoid contact with others to prevent further spreading the virus.

When can you return to exercise?

If you’ve had the flu, it’s important to give your body time to recover before returning to your exercise routine. Start slowly, with light activities like walking or yoga, and gradually increase your intensity as you feel able.

It’s also important to stay hydrated and eat a balanced diet to support your recovery. If you experience any ongoing symptoms, such as chest pain or shortness of breath, it’s important to seek medical advice before returning to exercise.

Summary

While exercise is important for maintaining a healthy body and mind, it’s usually recommended that you avoid strenuous activity when you have the flu. Resting can help your body fight off the virus and reduce your risk of developing complications.

However, some light exercise may be beneficial for some people, as long as you listen to your body and avoid pushing yourself too hard. When returning to exercise after the flu, start slowly and give your body time to recover.