{"id":54671,"date":"2024-07-17T13:16:19","date_gmt":"2024-07-17T20:16:19","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=47478"},"modified":"2025-02-10T17:50:14","modified_gmt":"2025-02-11T01:50:14","slug":"exercise-when-sick","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/exercise-when-sick\/","title":{"rendered":"Should You Exercise When You&#8217;re Sick?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"54671\" class=\"elementor elementor-54671\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4520212 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4520212\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-00f3d31\" data-id=\"00f3d31\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9de50cd elementor-widget elementor-widget-text-editor\" data-id=\"9de50cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>There&#8217;s nothing worse than coming down with an illness, especially when you&#8217;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 &#8211; but should you?\u2060<\/p><p>\u2060We did the research and learned that the biggest determining factor could be whether or not you have a fever.\u2060\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6aa893b elementor-widget elementor-widget-heading\" data-id=\"6aa893b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Do You Have A Fever?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-594dad7 elementor-widget elementor-widget-text-editor\" data-id=\"594dad7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A fever is a temporary rise in body temperature. An oral temperature that&#8217;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&#8217;re using a wearable such as an <a href=\"https:\/\/ouraring.com\/blog\/how-oura-can-help-monitor-sickness\/\">Oura Ring<\/a> or an <a href=\"https:\/\/support.apple.com\/en-us\/HT213275\">Apple Watch<\/a>.\u00a0<\/p><p>Symptoms of a fever can include:<\/p><ul><li>Sweating<\/li><li>Chills and shivering<\/li><li>Headache<\/li><li>Muscle aches<\/li><li>Loss of appetite<\/li><li>Dehydration<\/li><li>General weakness<\/li><\/ul><p>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&#8217;re experiencing any of the above, it&#8217;s recommended to a backseat and wait this one out before getting back onto the treadmill!\u2060<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a46b05 elementor-widget elementor-widget-heading\" data-id=\"8a46b05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The \"Above The Neck\" Rule<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b35be28 elementor-widget elementor-widget-text-editor\" data-id=\"b35be28\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you don\u2019t have a fever but are dealing with mild symptoms like a runny nose, sore throat, or sneezing, the &#8220;above-the-neck&#8221; 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:<\/p><ul><li>Walking<\/li><li>Gentle yoga<\/li><li>Stretching<\/li><\/ul><p>However, avoid intense workouts or anything that significantly raises your heart rate, as this can stress your body when it\u2019s already working hard to recover.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ab985f elementor-widget elementor-widget-heading\" data-id=\"4ab985f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">When To Skip Exercise Altogether<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-91b0715 elementor-widget elementor-widget-text-editor\" data-id=\"91b0715\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Even if you don\u2019t have a fever, there are certain symptoms that are red flags and mean you should probably skip your workout. These include:<\/p><ul><li>Chest congestion or difficulty breathing<\/li><li>Persistent cough<\/li><li>Nausea or vomiting<\/li><li>Dizziness<\/li><li>Severe fatigue<\/li><\/ul><p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b839633 elementor-widget elementor-widget-heading\" data-id=\"b839633\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Listen To Your Body<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74e7d39 elementor-widget elementor-widget-text-editor\" data-id=\"74e7d39\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u2060If your symptoms are low grade &#8211; like a case of the sniffles &#8211; and you&#8217;re feeling super motivated to work out then listen to your body and adjust the strain accordingly.\u2060 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&#8217;re feeling better!<\/p><p><strong>Tips for low-intensity workouts when you\u2019re mildly sick<\/strong>:<\/p><ul><li>Reduce your workout duration and intensity.<\/li><li>Stay hydrated to counteract any dehydration from your symptoms.<\/li><li>Avoid group classes to minimize spreading germs.<\/li><\/ul><p>If you\u2019re 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\u2019re feeling better.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4574b8 elementor-widget elementor-widget-heading\" data-id=\"e4574b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Role Of Rest &amp; Recovery<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d8a06b elementor-widget elementor-widget-text-editor\" data-id=\"5d8a06b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Rest is an essential part of fitness, and it becomes even more crucial when you\u2019re 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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82430d2 elementor-widget elementor-widget-heading\" data-id=\"82430d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">When To Get Back To Your Routine<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cdcf02 elementor-widget elementor-widget-text-editor\" data-id=\"8cdcf02\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e0ca05 elementor-widget elementor-widget-heading\" data-id=\"9e0ca05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Bottom Line<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ba622a elementor-widget elementor-widget-text-editor\" data-id=\"8ba622a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>While mild illnesses don\u2019t always mean you have to skip your workout, it\u2019s crucial to listen to your body and prioritize recovery when needed. Your fitness routine will still be there when you\u2019re better\u2014pushing through while sick could set you back longer than a few days off.<\/p><p>Stay healthy, stay mindful, and give your body the care it deserves!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>There&#8217;s nothing worse than coming down with an illness, especially when you&#8217;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 &#8211; but should you?\u2060 \u2060We did the research and learned that the biggest determining factor could be [&hellip;]<\/p>\n","protected":false},"author":42203,"featured_media":53488,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[8,5],"tags":[],"class_list":["post-54671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health"],"_links":{"self":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/54671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/users\/42203"}],"replies":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/comments?post=54671"}],"version-history":[{"count":0,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/54671\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media\/53488"}],"wp:attachment":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media?parent=54671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/categories?post=54671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/tags?post=54671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}