Generally speaking, continuing your exercise routine when you’re ill depends on if your symptoms are above the neck or below it. If you’re experiencing symptoms above the neck, sore throat, runny nose, sneezing, etc., then it is considered okay to exercise as long as you keep the intensity low. Low to moderate intensity exercise, walking at a pace comfortable enough to have a conversation with someone, has been shown to not compromise the immune system or intensify cold symptoms. High intensity exercise on the other hand, such as heavy strength training, vigorous cardio, interval training, etc. should definitely be avoided as research shows it will negatively impact the immune system during a cold or when an infection is present.
When your symptoms are below the neck, chest congestion, coughing, vomiting, total-body aches, fever, diarrhea, etc., the American College of Sports Medicine recommends that you listen to your body, rest, and let your illness run its course before gradually returning to exercise.
If your symptoms are above the neck (runny nose, sneezing, sore throat) then yes you can continue with low intensity workouts. If your symptoms are below the neck (diarrhea, intense coughing, vomiting, fever) then you should let your illness run its course before resuming exercise.
Continue Learning about Types Of Exercise
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.