Many of you that work out every day will want to continue exercising when you are sick. However, when you are not feeling your best, you often have to take a break from your workouts. If you continue working out, you can get sicker.

Learn the general guidelines to working out when you are ill in this article.


Exercising When Sick: Know Your Limits

Exercising when sick has a general rule of thumb:

If the sickness is the neck and above then you are safe to workout. Give your body a break if you are sick from the chest down.

Sicknesses that is generally acceptable to workout with is a stuffy nose, sore throat, ear ache, sinus pressure, and head ache. You should not workout if you are suffering from a stomach ache, vomiting, fever above 99 degrees F, diarrhea, shortness of breath or coughing, and muscle aches.

Know your limits. Stop if you feel your symptoms getting worse after or during a workout.

Gym Etiquette

Germs spread easily. If you are sick and choose to workout at the gym, take proper precautions. The other gym members do not want to get sick, as well.

Proper Gym Sanitation Etiquette

  • Wipe down equipment with sanitizer spray after use
  • Cover mouth with towel if you cough or sneeze
  • Apply hand sanitizer throughout your workout
  • Wash your hands regularly

Exercises that You Can Do

Decreasing your workout routine can be mandatory to recover from an illness. You need to give your body a break to recover.

Start by decreasing your workouts by 50%. If you usually run for 30 minutes then walk for 15 minutes instead. Take gentle fitness classes such as yoga. Most importantly, listen to your body. If exercising makes you feel worse than stop for a few days until your symptoms alleviate. Taper your routine gradually back to 100%.

It is important to take care of your body when you are sick. Often, you do not have to stop working out but your exercise routine probably needs to be modified. Listen to your body to heal quickly.