After retuning from my vacation to the UK last week, I got sick. I was pretty annoyed, both with being sick and also with having to stop exercising as I’d been so happy that I’d kept up my routine while in the UK. That said, I’ve learned the hard way from getting back at it too soon and so I took my own advice and rested on the couch.

It can be hard to work out whether to exercise when sick. The general advice is that if you’re only experiencing symptoms that are above your neck, such as a stuffy nose or sneezing, you’re probably ok to exercise at mild intensity. On the flip side, if you’re experiencing symptoms below your neck, such as nausea, body aches, fever, diarrhea or a chesty cough, you may want to skip your workout until you feel better.

I will almost always make a decision to work out, especially if I just have a mild cold. If one or more of the following things is true though, I take a rest day:

🚫 I have a fever

🚫 I feel very tired or lethargic and suspect that I’m coming down with something

🚫 My resting heart rate is elevated (my @garmin has been invaluable in checking this)

🚫 I have a cough/respiratory issue that is impacting my ability to breathe normally

🚫 I haven’t been able to eat properly and consume enough calories

🚫 I have a stomach bug

🚫 I have flu symptoms not listed above

Once I’m clear of all these things, I’ll get back to exercise, usually with a few walks around the block, a 30 min low intensity sculpt class at home, or by lifting a few weights. I then test out a very easy, short run in good weather or on a treadmill, and if all goes well, build back up to where I was before getting sick.

If in doubt, it’s always a good idea to reach out to your doctor. A few days of missed training don’t make much difference, and pushing yourself before you’re ready can risk more serious illness.

What exercise guidelines do you have for yourself for when you get sick?