With remote work now part of everyday life, the humble sickie has changed shape, and not always for the better.
A couple of years ago, working from home in an effort to protect our colleagues was rarely questioned, but as offices have returned to hybrid or in-office full-time, there seems to be a shift.
Many workplaces are still supportive of remote work during illness, but patients are telling me they’re starting to feel like they’re expected to push through and show up.
Sick workers come at a cost to companies
The reality is that not everyone can work from home – nurses, teachers and tradies are among those who need to be onsite.
But working from the office when unwell can create bigger issues than leaving colleagues in the lurch by taking a sick day.
Showing up while still contagious won’t just make enemies of infected co-workers, it could cost businesses billions in lost productivity.
Current estimates put the cost of 'presenteeism' (turning up sick) at more than $30 billion annually to productivity.
This comes from a combination of contagion and further workforce absence, mistakes made when feeling unwell, and loss of staff productivity.
Even if you can work from home, it doesn’t always mean you should.
Use the ‘neck rule’ to decide when real rest is in order
When you're dealing with fever, body aches, and fatigue, you need rest to recover, along with fluids, sleep and simple care like paracetamol.
Powering through can delay recovery, so use the ‘neck rule’ to decide whether to finish that spreadsheet or stay in bed.
If you've got symptoms below the neck - a nasty cough, shortness of breath or muscle aches - you should be resting, not doing anything.
If your symptoms are mainly above the neck, like a blocked or runny nose or a bit of a sore throat, you can probably do some light activity. There’s even evidence that this can have a positive psychological effect.
But if it’s a struggle to get out of bed, that’s a sign you should stay there.
Lighten the workout load to speed recovery
Exercise is another area where people can push too hard.
While light movement can help lift your mood and maintain routine, intense workouts during a viral illness are best avoided.
This is especially true for young men between 18 and 40 who are at highest risk of pericarditis and myocarditis and are more likely to be doing high intensity workouts.
Exerting yourself too much lowers the immune response and extends the number of days you’re unwell.
Stick to light exercise, aim to keep your heart rate less than or around 65 percent of its calculated maximum (roughly 220 minus your age in years, multiplied by 0.65) and remember that the ‘neck rule’ still applies.
If your symptoms are below the neck, avoid even moderate exercise until you have fully recovered, which can be up to five to seven days.
If they’re above the neck and you don’t feel too bad, wait a day or two, dial down the intensity and don’t push yourself too hard.
Prevent further spread with masks and vaccinations
There are some great evidence-based complementary therapies that can also help with recovery from viral respiratory illnesses, including raw honey, zinc supplements and olive leaf extract.
Advice from your local pharmacist or from your GP or other healthcare provider can assist in getting you back to work, exercise, and wellness a little faster.
If you do need to return to contact with others whilst symptomatic, wearing a mask, using hand sanitisers and physically distancing will help reduce the spread of infection.
And as always, talk to your doctor about vaccinations - they are proven to reduce the intensity and complications of infections and Australians can access protective vaccinations for RSV, influenza and COVID, some for free.
In a world that rarely slows down, sometimes the best thing to do is hit pause and let your body heal.
- Dr Kieran Le Plastrier is an Assistant Professor of General Practice at Bond University.