Exercising When You’re Under the Weather

Catching a cold is annoying, the flu can be really dangerous, and dealing with a stomach bug is downright miserable. Nobody likes being sick, mainly because it can mess up your work schedule, family commitments, and exercise routine. Missing workouts for a few days might cause some people to give up entirely. So the question is, should you exercise when you’re sick?

Many doctors suggest that you can work out if your symptoms are only a stuffy nose or sinus congestion. But if your symptoms are more serious, like an upset stomach or chest congestion, it’s best to skip exercising. You’re usually okay to exercise if everything’s “above the neck,” but this doesn’t mean you should dive into your regular, intense workout. Instead, take it easy with light or moderate exercise since you’re not operating at full strength.

Some might worry that exercising with a mild cold could make symptoms last longer. However, a 2003 study in the British Journal of Sports Medicine found that moderate exercise doesn’t worsen or extend the duration of simple upper respiratory infections.

So, if your symptoms are all “above the head,” moderate exercise is generally okay. Just remember to listen to your body. If you’re feeling really unwell, like with severe stomach issues, exercise should be off the table. But if you just have a minor head cold, you can still work out—just take it easy and don’t push too hard.

To sum it up, the rule of thumb is: if it’s “above the neck,” you’re good to go; if it’s “below the neck,” it’s better to rest. You have the option to exercise when you’re a bit under the weather, but it’s essential to know your limits.