OK to Exercise When You’re Sick? ‘Neck Check’ Decides

This cold winter has left many with the eternal sniffles — and wondering if they should exercise through a cold or lay off until it’s passed.

According to the American Council on Exercise, the average adult has two to three respiratory infections every year. That can really throw a wrench into what I hope is your regular exercise regimen. Sometimes light workouts are OK when you’re sick and may even help ease some symptoms.

So how do you know? The rule I like to use is called the “neck check.”

If your cold symptoms are all above the neck

…  like a runny nose or a sore throat, then you’re probably okay to exercise.

• If you’re suffering from congestion or low energy, exercise often helps you feel better.
• A brisk walk can unclog your sinuses better than an afternoon on the couch.
• Gentle exercise like walking, yoga or qigong will rev up your circulation to counteract that sluggish, rundown feeling.

This is definitely a personal decision. You’re the best judge of how you feel and what your body can handle when you have cold or flu symptoms. And of course you should always listen to your body and take the intensity of your workout down a bit if your regular pace feels too strenuous.

If you have any symptoms below the neck

… such as body aches, chills, stomach problems or diarrhea, then I advise you to take it easy until you’re feeling better. And if you’re running a fever, no matter where your symptoms are, put off exercising until your temperature returns to normal.

As we round the corner toward spring, remember that maintaining healthy habits may keep you from getting sick in the first place. So wash your hands frequently, eat a balanced diet, drink plenty of water and get adequate sleep. If you can find some room on your calendar, be sure to schedule a little “me time” to relax.

One more thing: If you exercise in a public setting, like a gym, please consider your fellow exercisers and think about how contagious you might be. If you can’t get through a single set on a weight machine without coughing or sneezing, you have my permission to stay home with a box of tissues and some hot tea!