There’s nothing worse than coming down with an illness, especially when you’ve been consistent with your fitness routine. It throws you off your game and can ruin your momentum so you might be tempted to push through it – but should you?
We did the research and learned that the biggest determining factor could be whether or not you have a fever.
Do You Have A Fever?
A fever is a temporary rise in body temperature. An oral temperature that’s 100 F (37.8 C) or higher is generally considered to be a fever but you can also keep an eye on a rise in body temperature compared to your normal baseline if you’re using a wearable such as an Oura Ring or an Apple Watch.
Symptoms of a fever can include:
- Sweating
- Chills and shivering
- Headache
- Muscle aches
- Loss of appetite
- Dehydration
- General weakness
Because exercising causes your internal body temperature to rise, doing activity while having a fever has the potential to make your symptoms worse. So, if you’re experiencing any of the above, it’s recommended to a backseat and wait this one out before getting back onto the treadmill!
The "Above The Neck" Rule
If you don’t have a fever but are dealing with mild symptoms like a runny nose, sore throat, or sneezing, the “above-the-neck” rule can help guide your decision. This general rule suggests that if your symptoms are above the neck (like a cold), light exercise may be okay. Examples of light exercises include:
- Walking
- Gentle yoga
- Stretching
However, avoid intense workouts or anything that significantly raises your heart rate, as this can stress your body when it’s already working hard to recover.
When To Skip Exercise Altogether
Even if you don’t have a fever, there are certain symptoms that are red flags and mean you should probably skip your workout. These include:
- Chest congestion or difficulty breathing
- Persistent cough
- Nausea or vomiting
- Dizziness
- Severe fatigue
In these cases, rest is your best friend. Your body needs time and energy to heal, and pushing through can delay recovery or even make your illness worse.
Listen To Your Body
If your symptoms are low grade – like a case of the sniffles – and you’re feeling super motivated to work out then listen to your body and adjust the strain accordingly. Try to remember that over-exerting yourself can keep you on the sidelines for longer so when in doubt take a couple days off so you can come back stronger when you’re feeling better!
Tips for low-intensity workouts when you’re mildly sick:
- Reduce your workout duration and intensity.
- Stay hydrated to counteract any dehydration from your symptoms.
- Avoid group classes to minimize spreading germs.
If you’re unsure whether to exercise or rest, err on the side of caution. Taking a couple of days off can help you bounce back stronger and more energized when you’re feeling better.
The Role Of Rest & Recovery
Rest is an essential part of fitness, and it becomes even more crucial when you’re under the weather. Illness taxes your immune system, and overtraining while sick can deplete your energy reserves. Use this downtime to prioritize sleep, hydration, and proper nutrition. Foods rich in vitamin C, zinc, and probiotics can support your immune system and speed up recovery.
When To Get Back To Your Routine
Once your symptoms have subsided, ease back into your routine rather than jumping straight into high-intensity workouts. Start with shorter, lighter sessions and gradually increase intensity as your energy levels return. Pay attention to how your body responds and avoid pushing through any lingering fatigue or discomfort.
The Bottom Line
While mild illnesses don’t always mean you have to skip your workout, it’s crucial to listen to your body and prioritize recovery when needed. Your fitness routine will still be there when you’re better—pushing through while sick could set you back longer than a few days off.
Stay healthy, stay mindful, and give your body the care it deserves!
