top of page
  • Writer's pictureKatie Gavin

Navigating Fitness While Being Sick

Flu season is in full swing and for many dedicated people, fitness can sometimes take a hit

when illness strikes. Here are a couple rule of thumbs for working out while under the weather.

If symptoms are above the neck (congestion, coughing, sneezing, runny nose etc.) it’s typical ok to still workout.

If symptoms are below the neck (chest congestion or hacking cough, muscle aches, upset stomach, diarrhea, fatigue) its a good idea to rest.

If you are working out while you are sick, reduce the length and intensity of the workout, as intense exercise can make you even sicker. Light to moderate cardio can promote thinner mucous linings allowing your sinuses to open up for a little bit allowing you to drain and breathe better.

Be courteous of others. If you feel you are contagious its best you don’t go to a gym, rather

workout at home or outside. If you do end up going to the gym, keep your distance from others and at least wipe down all the equipment used.

However, there are exceptions to every rule. While generally helpful the neck check isn’t fool

proof. You definitely should NOT be working out if you have a fever. A general rule of thumb is to listen to your body. Taking a few days off from the gym to get rest will help you more than trying to grind it out. It could even set you back further if proper rest isn’t insured.

A few things to stay healthy this flu season:

Plenty of sleep

Proper hand washing

Stay physically active

Manage stress

Drink plenty of water and eat nutritious food

Avoid touching face, nose, eyes

Take immune boosting supplements such as Zinc, Vitamin B, C, and D, as well as pre and pro


In short, stay physically active, nourish your body, and listen to what it needs. Your body is

smart, it will tell you.


bottom of page