Sinusitis can sometimes cause only mild symptoms, so many people who exercise regularly assume they can keep their intense workouts without any problem. Often a sinus infection is brushed off as “just a cold” or “just the sniffles” and may not even get diagnosed.
Here’s what to know about sinusitis symptoms, treatment, and whether you should exercise while infected.
How to tell if you have a sinus infection
Sinusitis affects millions of people and can be easy to mistake for a common cold. Typical symptoms include:
– Nasal congestion
– Sore throat
– Facial pain or pressure
– Mucus draining down the back of the throat
– Thick, yellowish nasal discharge
– Cough
– Fever
– Reduced or lost sense of smell
– Toothache
– Fullness or pressure in the ears
– Fatigue and low energy
– Headaches around the sinus areas
Sinus infections aren’t usually life-threatening, but they can be strong enough to disrupt daily life. They can be caused by viruses, bacteria, or fungi. Knowing the cause helps guide treatment, so a nasal swab can be useful—especially to prevent a simple case from becoming chronic. Bacterial and fungal infections can be treated with antibiotics or antifungal drugs. Viral sinusitis can’t be cured with medicine, but symptoms can be eased with nasal sprays, saline rinses, or corticosteroids.
A weakened immune system—after another illness, long-term antibiotic use, or from poor diet and lifestyle—often plays a role in developing sinusitis.
Is exercise good when you have a sinus infection?
Exercise increases circulation, raises body temperature, and speeds up breathing. Faster breathing makes your sinuses work harder to warm and humidify the air, so they need to be functioning well. Mild exercise can help: heat from the body can open sinuses, thin mucus, and improve drainage. Exercise also boosts endorphins and supports immune function, which may help fight infection.
However, strong symptoms like heavy congestion, coughing, fever, or severe fatigue can make exercise dangerous. These symptoms can make breathing hard and worsen your condition rather than help it.
Is walking okay with sinusitis?
Low-impact activity like walking can ease nasal congestion, help breathing, and support the immune system. But if you have a fever, extreme fatigue, or severe headaches, it’s better to rest. Notice how your body responds to activity and whether it helps or hinders recovery.
Also be careful in cold, windy weather—long walks in chilly air can irritate the nasal lining and trigger pain. Stay warm and avoid conditions that might aggravate your sinuses.
Jogging and running with sinusitis
Running and other high-intensity cardio are usually not a good idea when you have sinusitis. A blocked nose, ear pressure, swelling, or fever are red flags. As your heart rate and blood pressure rise during running, sinus swelling can increase, causing more pressure and headaches. If your nose is clogged and you’re dealing with extra mucus, sore throat, or fever, your body may struggle to get enough oxygen, leading to dizziness, coughing, and a higher risk of fainting. Even if you’re fit, it’s wise to avoid intense runs until symptoms ease.
Lifting weights with sinusitis
Strength training can also be problematic. If you have symptoms below the neck—chest tightness, coughing, or body aches—adding more strain can make things worse. Lifting increases pressure in the head as you push against resistance, and with swollen nasal passages, you risk reduced breathing, increased swelling, dizziness, loss of balance, and pressure in the head and ears.
Swimming with sinusitis
Swimming can be risky when your sinuses are swollen. Chlorine in pools can irritate the nasal lining and increase mucus production. Getting water in the nose, ears, or mouth, and diving deep (which changes ear pressure) can also make symptoms worse. On the plus side, salty seawater works like a natural saline rinse and can help clear thick mucus. Gentle surface swimming in the ocean may be helpful, but pool swimming is more likely to irritate you.
Best exercise choices when you have a sinus infection
First, if you have a fever, trouble breathing, or severe coughing, prioritize rest and recovery. If those aren’t issues, stick to low-impact activities like walking or gentle yoga—they can help open airways and reduce congestion. Avoid vigorous workouts, heavy resistance training, or intense yoga poses that strain the head or nasal area, as these can slow down healing.