Whether you’re under the weather and looking for a reason to unlace your sneakers, or on a fitness kick when an unfortunate cough kicks in, it can be hard to determine what your body needs when you’re sick.
Should you wait it out and rest, or is it okay to work out? We asked Melody D., obé’s director of programming and a women’s health coach, how to tune into what your body needs—and make the best decision.
Remember to always consult a healthcare professional for personalized exercise advice when you’re sick—ESPECIALLY if you suffer from a chronic condition.
The Case for Working Out While Sick
File this under advice you probably don’t want to hear when you’re feeling sniffly: “Working out while sick can have some benefits,” Melody says. Depending on the severity of your illness, light exercise such as walking or gentle stretching may help boost circulation and immune function, release endorphins, and ultimately help you feel at least a little bit better. Who knew!
Plus? Research suggests that moderate exercise doesn’t worsen common cold symptoms—actually, it can improve immune function.
The “above-the-neck rule:” If your symptoms are above the neck, moderate exercise might be okay.
The Case for Taking It Easy
But working out while sick also has its downsides, Melody points out. “If you’re dealing with more severe symptoms like a fever, body aches, chest congestion, or fatigue, working out can put extra strain on your immune system, prolong recovery, and potentially make you feel worse,” she says.
If you regularly opt for more intense workout classes (like HIIT), don’t push through your symptoms just because you think you need to keep showing up. “Intense exercise can raise your heart rate and body temperature, which can be dangerous when you’re already fighting an infection,” she warns. In this case? The best way to expedite recovery is to take a load off.
“Resting when your body needs it can help you recover faster, allowing you to return to your routine with renewed energy and focus,” Melody says. Just return to your regularly scheduled workout at a manageable pace once you’re feeling better. All’s well that ends well!
Routine, Shmoutine!
Because taking time off when you’re sick can temporarily disrupt your workout routine—whomp whomp—catching a bug when you feel like you’ve really been taking care of your body can be the ultimate bummer. (What gives?!)
But taking a sick day or even a sick week doesn’t have to derail your long-term fitness goals, Melody says. That’s because allowing your body proper recovery time prevents further illness that continues to disrupt your routines, she says. So: Pretty please, don’t push yourself to take on intense exercise when you’re really, truly unwell! Accept that what your body needs is downtime, and embrace what you deserve.
If that feels like a hard pill to swallow, let’s talk research. Science says that IRL athletes who prioritize recovery perform better down the road than those who drag their bodies through the wringer when they’re legitimately under the weather (or plain old exhausted).
“Taking a few days off won’t ruin your progress,” Melody says. “If anything, it sets you up to come back stronger.”
One Pro’s Approach
What does a career fitness girlie like Melody do when she’s feeling super sick? “I listen to my body and honor its symptoms,” she says. Symptoms above the neck like congestion, a little headache, or a cough call for lower intensity movements—like walking or yoga without inversions, or even light strength training.
In the case of full-body aches, chest congestion, or generalized fatigue, though, you can guess what she does: Rather than go all-in on structured exercise, she leans into nutrition, mindfulness, and sleep to do what she can to hasten recovery.
Telltale Signs You Should Take the Day Off
Experts agree that specific symptoms play a significant role in determining whether working out while sick is safe: The common adage that you should lay off exercise when your symptoms are “below the neck” holds some truth.
Got chest congestion, body aches, fever, or fatigue? You don’t need a doc to tell you that it’s best to avoid exercise. Just treat these symptoms as a sign that your body is under duress, and lay off activities that common sense will make things worse—like cardio with a fever, for instance, which can raise your body temperature to dangerous territory.
Simple Ways to Tweak Your Workout When You’re Feeling Icky
➡ ️ Swap it. When you’re sick but inclined to move, it’s important to modify your exercise approach. Light cardio generally beats weight training when mild symptoms have got you down—think a runny nose or moderate fatigue. A casual walk or some easy cycling can help maintain circulation and energy without overtaxing your body, Melody says.
➡ ️ Lighten it. Heavy weight training places more strain on your muscles and immune system, which could delay recovery if you’re feeling unwell, Melody warns—and science backs that up: Studies support the idea that moderate-intensity cardio can boost immune function, whereas intense exercise may suppress it temporarily during illness. Perfect time to opt for bodyweight exercises!
➡ ️ Shorten it. “Instead of sticking to your regular workout, try something shorter and less demanding,” Melody suggests. The perfect fit? A 10-minute obé Express class!
Should You Go to the Gym When You’re Sick?
If the pandemic taught us anything, it’s to stay home when you’re sick and specifically, most contagious. Since we can’t all be doctors equipped to estimate viral load, it’s best to avoid public spaces when you’re experiencing symptoms.
Home workouts, such as virtual fitness classes (hi, that’s us!) or bodyweight exercises (use the “no equipment” filter on obé) can help you stick to your routine without putting others at risk for catching whatever it is that you’ve got.
The Bottom Line
If your symptoms are mild and limited to areas like your nose or throat (e.g., a runny nose or sore throat), light exercise may be okay. If you have a fever, chest congestion, body aches, or fatigue, working out while sick isn’t a good idea. It’s better to rest. Always listen to your body—and be patient. It’s going through a lot.
The Best obé Fitness Classes for Sick Days
Home fitness classes offer a convenient way to maintain your workout routine while keeping others safe, especially when you’re feeling unwell or dealing with mild symptoms, Melody points out. By working out at home, you can avoid public gyms or group fitness classes where you risk spreading illness to others. obé offers a wide variety of guided workouts, from strength training to yoga, that allow you to exercise at your own pace without leaving your living room.
With these home-based options, you can easily stick to your routine, whether you prefer intense HIIT sessions or low-impact activities while protecting others from potential illness.
If you feel like sweating* it out:
- Walk
- Ride
- Low-Impact Dance
- Boxing
- *Try to stay in the “zone 2” cardio zone.
If you just want to move a little:
If feeling strong lifts your spirits:
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