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Primary Care

Should You Work Out If You’re Feeling Sick? Here’s How to Tell

January 30, 2025

We’ve all been there—you’re not feeling 100%, you know you need to build muscle, but you don’t want to skip your workout. The question is: should you push through or give your body a break? At Innovative Vitality, we are all for pushing yourself – but not when your body needs rest and recovery. Let’s break it down so you can make the best decision for your health.

When It’s Okay to Work Out

If your symptoms are mild and above the neck, you can likely continue with light exercise. This includes:

  • Mild cold symptoms (stuffy nose, sneezing)
  • No fever, body aches, or chest congestion
  • Enough energy for a gentle workout (think walking, yoga, stretching)

Light movement can actually help by improving circulation and boosting your mood. However, listen to your body—if you start feeling worse, stop and rest.

When You Should Skip the Gym

If your symptoms go below the neck or your body feels completely drained, it’s best to rest. Avoid working out if you have:

  • Fever, chills, or body aches (your body is already working hard to fight infection—don’t add more stress.)
  • Deep cough, chest congestion, or wheezing (strenuous activity can make breathing more difficult.)
  • Extreme fatigue or dizziness (your body needs energy to heal, and pushing through could prolong your illness.)
  • Stomach issues (vomiting, diarrhea, or nausea can lead to dehydration—working out will only make it worse.)

Exercising while seriously sick can strain your immune system and even increase your risk of injury. Resting now will help you bounce back faster.

Prioritize Recovery

To get back to your workouts faster, focus on:

  • Hydration – Drink plenty of fluids with electrolytes, especially if you have a fever or congestion.
  • Nutrition – Eat nutrient-rich foods that support your immune system (think protein, leafy greens, and vitamin C).
  • Sleep – Quality rest is key to faster recovery.

Listen to your body, give yourself grace, and don’t stress about missing a few workouts. Health comes first—your body will thank you in the long run!