If you are at all in question it can be best to consult a doctor before engaging in exercise. The below are recommendations but not necessarily meant to be taken at their word as everyones situation may vary a bit.
- Mild Symptoms Above the Neck: If you have a minor cold (e.g., runny nose, slight sore throat) with no fever or severe fatigue, light to moderate exercise—like a reduced-intensity workout—can be fine and might even make you feel better. The key is to listen to your body and avoid pushing too hard.
- Systemic Illness or Fever: If your sickness involves fever, body aches, or significant fatigue (e.g., flu or a serious infection), working out is strongly discouraged. Exercise in these cases can strain your immune system, delay recovery, and potentially worsen the illness. Rest is prioritized here.
- Energy and Recovery: Your body needs energy to fight illness. Intense workouts divert that energy from immune function to muscle repair, which could prolong sickness. We suggests scaling back volume and intensity if you do exercise, or skipping it entirely if you feel drained.
- Practical Tips: Monitor symptoms—fever or extreme weakness means stop; mild symptoms might allow a test workout. Hydration, sleep, and nutrition are highlighted as critical, whether you exercise or not. Post-recovery, we recommends easing back into training gradually.
To watch a more thorough break down you can check out the video here: