It is generally okay to exercise when sick if symptoms are mild and "above the neck," such as a runny nose, sneezing, or minor sore throat. In such cases, light to moderate exercise at reduced intensity and shorter duration is typically safe. However, if symptoms are "below the neck," including chest congestion, a hacking cough, body aches, fatigue, or fever, it is advisable to rest and avoid exercising until recovery. Exercising with a fever is especially discouraged as it can worsen illness and increase risk of complications. Always listen to your body and consult a doctor if unsure about exercising while sick.
Guidelines for Exercising While Sick
- Above the neck symptoms (e.g., runny nose, sneezing, sore throat): Light exercise like walking, yoga, or reduced intensity workouts may be fine.
- Below the neck symptoms (e.g., chest congestion, cough with phlegm, fever, muscle aches): Rest is recommended until symptoms subside.
- Fever: Avoid exercise completely until fever has broken and you feel better.
- Gradually return to normal workout intensity after recovery.
Important Considerations
- Reduce exercise intensity and duration to avoid overtaxing the body.
- If feeling worse during or after exercise, stop and rest.
- Avoid exercising around others if contagious to prevent spreading illness.
These recommendations help balance the benefits of physical activity with the need for the body's rest and recovery during illness.
