How To Work Out When You’re Sick

Its flu season again, and now seems like it’s a year round illness not just seasonal. If your somebody who is already working out or just starting it’s hard to skip the gym since you feel like you’re missing out(I know there’s that gray area that you feel like you can work out but you’re not sure if it will make worse). I’ll give you some simple guidelines to help you feel like you’re not starting back over. So, let’s take a look at what you should avoid and what you could do.

Scenario 1-If it’s day one of the sickness and you have light symptoms such as little cough, runny nose, congested or sore throat then it’s OK to get up and do some low intensity activity like walking and higher repetition weights. Stay away from the higher intensity stuff because the higher the intensity the more your immune system gets suppressed which can escalate the symptoms.

Scenario 2- If you have body aches, fever, headache, vomiting, diarrhea, joint/muscle pain then no exercise. The more severe symptoms are the ones not to push through. Obviously this may not need to be said but sometimes people can get pretty strict about missing the gym and push then they will really be out for a while

Some exercises to do when you’re sick:

Walking (30-60 min walks actually boost immunity)






Activities to avoid:

Heavy strength training

Endurance training

High intensity workouts

Team sports

Let the way you feel be the barometer to your workout level and intensity. Your body is the best at telling you what you can do. You’re not going to get worse if your symptoms are runny nose, sore throat, cough just by simply and getting up to walk for 45 min. If anything it will help your immunity and recovery. Even if you don’t feel better you will feel good that you got up and did something. Use this as a guide next time your ill and want to get up and move.



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