By Kristyn Lawler, LAT, ATC
As we move into cold and flu season, many active people find themselves facing the same question: What should I do when I start to feel sick? Feeling under the weather can be frustrating, especially when it interrupts your regular fitness routine. Knowing when it’s safe to keep moving – and when it’s better to rest – can help you recover faster and stay healthy in the long run.
Before making any decisions, remember that if you’re unsure whether it’s safe to exercise while sick, you should always check with your doctor first. Every situation is different, and your healthcare professional can give you the best advice for your specific condition.
A simple way to decide whether it’s safe to work out is to use what many call “the neck check.” If your symptoms are above the neck – such as a sore throat, nasal congestion, or sneezing – it’s usually fine to do light or moderate activity. Gentle movement like walking or stretching can increase circulation, help clear nasal passages, and even give your immune system a small boost.
If your symptoms are below the neck – such as chest congestion, body aches, fatigue, or especially a fever – it’s best to rest. Exercising when you have these symptoms can put extra stress on your immune system, slow your recovery, and make you feel worse. You should never exercise if you feel dizzy, lightheaded, or have an elevated temperature.
Even when your symptoms are mild, it’s important to listen to your body and adjust your workouts. Try swapping a run for a walk or replacing a hot yoga session with gentle stretching. Avoid intense training sessions while your body is fighting an illness so it can focus on healing. Drink plenty of water and make sure to get a good night’s sleep afterward. Think of rest as an essential part of your training plan rather than lost time.
Good hygiene also plays a major role in preventing the spread of illness, especially in shared workout spaces. Always wash your hands, wipe down machines before and after use, and avoid close contact with others when you’re sick. Stay home from the gym if you’re not feeling well, and avoid sharing towels, mats, or water bottles. These small steps help protect both you and your workout community.
Staying active is important, but so is giving your body the time it needs to recover. Pay attention to your symptoms, slow down when necessary, and never underestimate the value of rest. Taking a few days off now can help you bounce back stronger and keep you on track with your fitness goals all season long.
At JAG PT, the top name in physical therapy across New Jersey, New York, and Pennsylvania, we are passionate about helping you prevent injury and work towards a better and healthier life. Our team has a great deal of experience, and our state-of-the-art clinics are well-equipped to deliver the specialized care you need. Book your appointment now to get started.