Should You Train When You’re Sick? A Faith-Based Approach to Fitness & Rest

"Come to me, all you who are weary and burdened, and I will give you rest." – Matthew 11:28

As busy professionals striving to balance fitness, health, and a hectic schedule, it’s easy to feel the pressure to stick to your workout routine no matter what. But what happens when you wake up with a sore throat, body aches, or a fever? Should you push through the discomfort and train anyway, or is rest the better choice?

Many believe that exercising while sick can help "sweat out" an illness, but is this approach truly beneficial? More importantly, as people of faith, how should we steward our bodies when we’re under the weather?

Listen to Your Body: The God-Given Warning System

"The spirit is willing, but the flesh is weak." – Matthew 26:41

Your body is a temple of the Holy Spirit (1 Corinthians 6:19), and when it's sick, that’s a sign it needs healing, not punishment. Overworking yourself during an illness can weaken your immune system further, delaying recovery.

A simple rule of thumb:
✔️ Mild Symptoms (e.g., runny nose, slight congestion, mild fatigue) – Light movement like walking or stretching may be fine.
❌ Severe Symptoms (e.g., fever, chills, deep fatigue, chest congestion, body aches) – Rest is the best course of action.

Ignoring these signs and pushing through with intense workouts can lead to prolonged sickness, injury, and burnout—none of which align with the goal of long-term health.

The Science: Does Exercise Help or Harm When You're Sick?

While moderate movement can boost circulation and support overall wellness, training while sick can:

• Increase cortisol (stress hormone) levels, suppressing the immune system.
• Make dehydration and fatigue worse.
• Delay recovery by diverting energy away from healing.

Rather than focusing on how much training you’re missing, view this as an opportunity to honor your body with rest and return stronger.

Faith, Fitness & Stewardship: When to Rest, When to Move

"There is a time for everything, and a season for every activity under the heavens." – Ecclesiastes 3:1

At Your Fitness Journey, we believe fitness is more than just physical strength—it’s a form of stewardship over the body God has given you. Just as we need rest in our spiritual walk, we also need physical rest to sustain our well-being.

Instead of pushing through when you’re sick, shift your focus to:
✅ Prioritizing Nutrition – Fuel your body with whole foods, vitamins, and hydration to aid recovery.
✅ Active Rest – Gentle stretching, deep breathing, or prayer walks can maintain movement without strain.
✅ Patience & Grace – Give yourself permission to rest without guilt. Fitness is a lifelong journey, not a race.

The Verdict: Should You Train When You're Sick?

The answer depends on your symptoms, but in most cases, rest is best. Your fitness journey isn’t just about pushing through—it’s about wisdom, balance, and honoring God with your body.

"Be still, and know that I am God." – Psalm 46:10

If you’re feeling unwell, take this time to reflect, recharge, and trust that rest is part of the process. When you return, you’ll be stronger—not just physically, but mentally and spiritually as well.

References

1. Nieman, D. C., Henson, D. A., Gusewitch, G., Warren, B. J., Dotson, R. C., Butterworth, D. E., & Nehlsen-Cannarella, S. L. (1993). Physical activity and immune function in elderly women. Medicine and Science in Sports and Exercise, 25(7), 823-831. https://doi.org/10.1249/00005768-199307000-00007
   
   
2. Walsh, N. P., Gleeson, M., Shephard, R. J., Woods, J. A., Bishop, N., Fleshner, M., ... & Simon, P. (2011). Position statement: Part one – Immune function and exercise. Exercise Immunology Review, 17, 6-63. https://www.exerciseimmunology.com/
   
   
3. Simpson, R. J., Kunz, H., Agha, N., & Graff, R. (2015). Exercise and the regulation of immune functions. Progress in Molecular Biology and Translational Science, 135, 355-380. https://doi.org/10.1016/bs.pmbts.2015.07.001
   
   
4. Eccles, R. (2005). Understanding the symptoms of the common cold and influenza. The Lancet Infectious Diseases, 5(11), 718-725. https://doi.org/10.1016/S1473-3099(05)70270-X
   
   
5. Holy Bible, New International Version. (2011). Matthew 11:28, Matthew 26:41, 1 Corinthians 6:19, Ecclesiastes 3:1, Psalm 46:10.