You just got into a new exercise routine and you’re feeling amazing. You have barely missed a day since starting up and you’re finally noticing results. Then all of a sudden, you get sick. Should you “sweat it out” or should you rest? A speedy recovery is always the goal when you’re sick, but sometimes, it’s hard to know when to power through and when it’s best to take a break.
The answer is not black and white and depends on what you’re sick with. Many experts use the “above the neck” rule when advising patients whether to exercise or not. According to this theory, if you are only experiencing symptoms above your neck (i.e. stuffy nose, sneezing, sore throat, earache, etc.), it is okay to work out. However, if you are experiencing symptoms below your neck (i.e. fever, muscle aches, chills, chest congestion, diarrhea, nausea, etc.), it is probably best to wait until you feel better.
At the end of the day, it’s really dependent on how you feel. If it’s just a mild cold, there is no need to skip your workout if you have the energy. However, if you feel that you lack the energy to get through your normal routine, consider reducing the intensity or duration of your workout. You need to know your limits and know when to go for a walk instead of a run. Maybe it’s better to do a yoga class instead of weightlifting. Also, keep in mind that if you’re working out in a public space like a gym, you’re at risk of spreading germs to others. Remember to practice proper hygiene: cover your mouth when you sneeze or cough, wash your hands frequently, and wipe down all the equipment after you use it.
On the contrary, exercise is not recommended if you have any symptoms below your neck. The majority of people who have flu-like symptoms don’t have the energy to exercise. I definitely can’t imagine myself having full body pain/discomfort and trying to move around. When you can barely lift your head off the pillow, chances are you won’t be able to pick yourself up to exercise. Your immune system is low when you’re sick, so pushing or overexerting your body can make it more vulnerable to infection. Furthermore, exercising when you’re feverish can further increase your body temperature and increase the risk of dehydration.
Let your body be your guide. Listen to it because every sign or symptom is it trying to tell you that something is wrong. Taking a few days off should not affect your progress. Sometimes, a rest day or two will help you recover and even improve your performance afterwards. Resume your normal exercise routine gradually as you start to feel better.
