You know exercise is good for you. From boosting your mood to improving your immune system, there are countless benefits to a regular exercise routine. While working out may help fend off viruses, even the most dedicated gym goer will come down with a cold at some point. Take extra caution when training with anything worse than a minor cold because exercising while sick can escalate into more serious conditionsaffecting the lower respiratory tract and lungs.
Sinus infection, or sinusitis, is an inflammation of the sinus cavity that affects 37 million Americans each year. Symptoms include runny nose, cough, headache, and facial pressure. With full-blown sinusitis, you rarely feel like exercising. But if you do, use the 72 hour rule: No strenuous cardio for three days. Even without the presence of a fever, some sinus infections, when stressed by exercising while sick, can lead to pneumonia or, in extreme cases, respiratory failure. The sinuses need time to recover, just like a knee or foot. Take the following precautions if exercising with sinusitis:
- Do not weightlift. It is very important that an athlete not participate in weightlifting as the sinus infection is likely to weaken coordination, muscle control, and balance, which could result in a fall or serious injury.
- Drink more water than usual. If you continue to work out with sinusitis, it is easier for the body to become dehydrated, since liquids are being released through the nasal cavities as well as through sweat. You should plan on consuming about twice the amount of water you regularly do in order to help quicken the healing process within the body, and to also prevent dehydration from the sinus infection.
- It’s crucial to avoid exercising with chest pressure, as it can impede proper breathing and escalate into a serious situation due to inadequate respiration. If you find it difficult to breathe, this places additional strain on the heart, potentially increasing the risk of a stroke or heart attack. For more information on how to respond to such situations and to learn about CPR certification, read more about it here.
Evaluate the severity of your condition to make the final determination as to whether you should be exercising while sick. If your only symptom is sinus congestion, you should be good to go. If, however, you are exhibiting symptoms of sinusitis, you might be better off skipping the workout and saving it for a day where you feel better. Having trouble determining if you have sinusitis? Give us a call and we’ll get you back into your routine.
Frequently Asked Questions
Exercising with a sinus infection is generally not recommended, especially if symptoms are severe. You should avoid strenuous cardio for at least three days following the onset of symptoms to allow your sinuses time to recover. Mild congestion without other symptoms may be okay for light exercise, but always assess how you feel before working out.
Weightlifting is discouraged during a sinus infection because sinusitis can weaken coordination, muscle control, and balance. This increases the risk of falls or serious injuries during weightlifting. Protecting your safety by avoiding high-risk activities is important until you fully recover.
Sinus infections can cause increased fluid loss through nasal discharge as well as sweating during exercise, which raises the risk of dehydration. It's important to drink about twice your usual amount of water when exercising with sinusitis to support healing and maintain proper hydration.
No, exercising with chest pressure is unsafe as it can impede proper breathing and put additional strain on the heart. This may increase the risk of serious complications such as stroke or heart attack. If you experience chest pressure, stop exercising immediately and seek medical advice.
You should avoid exercise if you have symptoms beyond mild congestion, such as fever, significant facial pain, headache, cough, or chest pressure. These symptoms indicate that your body needs rest and exercise could worsen your condition or lead to complications like pneumonia.
The 72-hour rule advises avoiding strenuous cardiovascular exercise for three days after the onset of sinus infection symptoms. This period allows the sinuses to heal and reduces the risk of worsening the infection or developing complications like respiratory issues.
Sinusitis usually involves symptoms like facial pressure or pain, prolonged congestion, headache, and cough lasting more than 10 days or worsening after initial improvement. A common cold generally presents with milder, shorter-lasting symptoms. If unsure, consulting a healthcare provider for diagnosis is recommended.