When you’re sick, you usually feel tired and achy. You may have symptoms like a fever, cough, sore throat, runny nose, nausea, vomiting or diarrhea. The illness might be something mild like a cold or something more severe like the flu. Either way, you’re stuck in bed feeling miserable.
At times like these, you may wonder if you should try to rest as much as possible or if you should try to go about some of your usual daily activities. There are good arguments on both sides of this issue, which we’ll look at here.
The case for resting when sick
Here are some reasons why complete rest is often recommended when you’re not feeling well:
Lets your immune system focus on fighting the illness
When you’re sick, your immune system ramps up to combat whatever infection or virus is causing your symptoms. Sleep and rest allow your body to direct its energy toward this immune response rather than other activities. Studies show that inadequate sleep and chronic stress can negatively impact immune function. So when you’re sick, getting extra rest may optimize your body’s ability to heal.
Conserves your energy
In addition to boosting immunity, rest helps rebuild your depleted energy levels. Illnesses like the flu often make you feel temporarily exhausted. The fatigue you experience is your body’s way of forcing you to slow down so it can direct more resources toward fighting the virus. Staying in bed avoids expending energy unnecessarily on other tasks and gives your body the downtime it needs to recover.
Prevents worsening of symptoms
Pushing yourself to maintain your normal schedule when sick can sometimes make your symptoms worse. For example, exercising can raise your core body temperature, which may increase fever and flu aches. The exertion may also worsen fatigue, headaches or dizziness. Staying at rest can limit the exacerbation of these types of symptoms.
Reduces risk of complications or contagion
Some illnesses like the flu are highly contagious in the early stages. Venturing out into public spaces too soon increases the chance you’ll pass the virus along to others. And for certain infections like strep throat, strenuous activity too soon could lead to complications like rheumatoid heart disease. Resting until the illness has cleared reduces these risks.
Allows time to recover fully
Finally, resting while sick gives your body the time it needs to fully recover. Pushing back return to normal activity by a few days or weeks can help ensure symptoms clear completely. Otherwise, you may relapse or experience longer-term post-viral fatigue. Adequate rest enhances your return to health.
The case for staying active when sick
On the other hand, here are some potential benefits of avoiding too much bed rest and trying to maintain some normal physical activity when you’re under the weather:
Prevents declines in physical strength
Lying in bed for days on end can result in noticeable decreases in muscle strength, endurance and cardiovascular fitness. While a short sick leave of a week or two may not lead to major declines, longer illnesses like a severe flu may require a subsequent ramp-up period to regain normal activity tolerance and strength.
Improves blood flow
Mild physical activity like going for short walks, riding a stationary bike or doing gentle stretches or yoga can help pump blood through your body. This improved circulation can aid in delivering immune cells, medications and nutrients to sites of infection or tissue damage.
Elevates mood
The mental fog and emotional dips that often accompany illness can be lifted through light physical activity. Getting your body moving releases endorphins and other neurotransmitters that brighten your mood naturally. This can help counter the anxiety, irritability and low mood that sickness can induce.
Speeds respiratory symptom relief
Illnesses that affect the respiratory tract like colds, the flu, bronchitis or pneumonia can make taking deep breaths painful. Light activity requires deeper breathing which can help clear mucus, expand the lungs fully and recover normal respiratory function.
Prevents blood clot formation
Prolonged time spent lying down increases the chances of developing potentially dangerous blood clots in the legs. Light activity or frequently getting up and moving around can help prevent this. If you’re sick enough to be hospitalized, you’ll likely receive blood thinners or compression stockings to minimize this risk.
Factors to consider
When you’re under the weather, deciding whether complete rest or some activity is better probably depends on these key factors:
Severity of symptoms
The more severe your illness and its symptoms, the more rest is likely required. Milder or improving symptoms may allow for some light activity. Severe, acute symptoms demand more downtime. Let your symptoms and energy levels guide how much rest you need.
Type of illness
Some illnesses like the cold and flu are short-lived viral infections where resting until acute symptoms pass may be adequate. But for chronic conditions like mononucleosis or pneumonia, longer sick leave paired with some activity once the illness stabilizes may optimize recovery.
Your usual activity levels
Your regular lifestyle habits prior to illness should guide your activity while sick. Athletes and highly active people may benefit from more activity to avoid major declines in fitness. More sedentary people likely require more downtime when ill.
Prescribed medications/therapies
Some remedies your doctor recommends may also influence your rest versus activity levels. Expectorants may warrant more movement to loosen mucus while cough suppressants may warrant rest to avoid coughing fits. Follow medical advice.
Risk of complications
Finally, the likelihood of complications arising from excessive activity given your illness type should be considered. Pushing yourself too hard could hinder recovery from infections like bronchitis or mono where rest is key.
Recommended balance of rest and activity
In most cases, it’s best to strike a proper balance between rest and activity when you’re sick. Here are some practical tips for finding that equilibrium:
Take 1-2 days of complete rest at the outset
When symptoms first arise and are most acute, stay home and rest as completely as possible. This allows your immune response to initiate and energy to be conserved for healing.
Sleep at least 8-10 hours per night
Catching up on sleep should be a priority, so go to bed early and sleep in when sick. Allow your body prolonged restorative rest through sufficient nighttime sleep.
Limit screen time in bed
Avoid blue light from phones and devices before bed, and minimize screen time in general to give your eyes a rest. Read or listen to music instead.
Stay hydrated with water, juice, broths
Drink plenty of fluids to counter the dehydration sickness can induce. Warm broths, herbal teas and diluted juices are great options.
Try easy home remedies to alleviate symptoms
Use simple self-care strategies at home like gargling saltwater for sore throats, using saline nasal spray for congestion or taking acetaminophen to reduce fever and aches.
Transition to light activity as acute symptoms wane
If you start to feel a bit better after a couple days, try short walks around your home, breathing exercises or gentle yoga stretches. Avoid strenuous activity.
Build back to your normal schedule gradually
Ease back into work and other responsibilities step-wise. Pace yourself to avoid setbacks or relapse of symptoms from doing too much too soon.
Sample rest and activity schedule when sick
Here is an example of what a balanced schedule of restful time and light activity could look like over a 7-day sick leave period:
| Day 1 | Take day off work or school Sleep late Drink plenty of fluids Watch TV or movies Take over-the-counter medicine as needed |
|---|---|
| Day 2 | Call out of work or school Sleep in if tired Sip warm broths or tea Listen to soothing music Try a short mindfulness meditation |
| Day 3 | Stay home – work remote if able Go for short, slow walk around house or outside Do gentle breathing exercises Catch up on reading Make comforting, healthy meals |
| Day 4 | Work half day from home if possible Go for light afternoon walk Do easy yoga or stretches Make simple crafts or art Play quiet board games with family |
| Day 5 | Return to work but leave early if needed Walk or do other light exercise on breaks Go to bed early or take naps Drink immune-boosting teas |
| Day 6 | Work full day if feeling better Take lunchtime walk if possible Limit social plans after work Make your favorite healthy dinner |
| Day 7 | Get back into normal work routine Attend social events but don’t overdo it Do yoga or easy workout at home |
As you can see, this schedule emphasizes complete rest for the first couple sick days followed by a gradual return to work and other activities paired with light movement and self-care. Listen to your body and adjust the pace accordingly. The key is balancing adequate rest with some activity to optimize recovery.
Conclusion
Getting enough rest is crucial when you’re sick to help your immune system heal and to prevent worsening of symptoms. But incorporating light activity as you start to recover can also provide benefits like improved mood, circulation and strength maintenance.
Aim to get 1-2 full days of restful time when symptoms are most acute. Then slowly increase gentle activity while continuing to prioritize sleep and self-care. Find the right equilibrium based on how you feel each day. With the proper balance of rest and activity tailored to your situation, you’ll be back up on your feet before you know it!