Exercising-or not –When You Are Sick
When you are not feeling well, runny nose, sore throat, muscle aches, fever, you may wonder if
you should continue or modify your exercise program. Below are some guidelines to help you
make the correct decision.
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Recognize that missing a workout or two is not going to harm your fitness level.
Recognize that with rest it is more likely your condition will resolve more quickly,
enabling a more rapid return to full activity.
Some conditions exist in which exercising while ill may place you at risk for a serious
medical condition.
If you are a competitive athlete, pushing yourself when you are less than optimal may
jeopardize your team mates, either by exposing them to your illness or jeopardizing a
victory with a poor performance.
Sometimes physical activity may help you feel better.
How to make the decision?
Do a “Neck Check”:
If your symptoms are strictly above your neck (runny nose, nasal congestion, sneezing)
exercise is probably safe.
BUT, play it smart. Start at half speed and see how you feel after 10-15 minutes. If you feel
worse-STOP. If you feel better—continue your workout.
When NOT to exercise:
DO NOT EXERCISE if any of the following:
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Fever: If you have had a temperature above 100.0 in the last 24 hours do not exercise.
Any Symptoms below your neck:
Do NOT Exercise if;
 Muscle aches
 Hacking cough
 Chest Congestion
 Wheezing
 Chills
 Vomiting
 Diarrhea
 Overall weakness
 Dehydration
 Lightheadedness
MONONUCLEOSIS:
If you have Mono or even think you have Mono, do NOT exercise in any way until you have
been cleared by a physician.
When to Resume Activities?
Once you no longer have the symptoms as listed above you can resume “light” activity.
Begin with alternate day activities at half speed and half (or less) the usual duration. Increase as
tolerated.
If Unclear about returning: see a physician.