Table of ContentsView AllTable of ContentsNeck CheckFatigueFeverCoughCongestionAthletes
Table of ContentsView All
View All
Table of Contents
Neck Check
Fatigue
Fever
Cough
Congestion
Athletes
Whether or not to exercise when you are sick depends on your symptoms, how you feel, and the intensity of your workout.
There aren’t any concrete rules for when it’s OK to exercise with a cold or cough, but there are some general guidelines. Working out should be fine if your symptoms are above the neck and you feel up to it. Below-the-neck symptoms, however, are a sign your body needs rest.
This article discusses whether or not you should exercise when you are sick. It looks at common cold and flu symptoms to explain when it is safe to exercise and when you should not exercise when you are sick.
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Exercise Symptom CheckerCongestion: OK to exercise, but don’t overdo itDry cough: You can exercise if you feel up to itFatigue: Stick to gentle exercise, but only if you feel up to itFever: Do not exerciseHeavy cough: Do not exerciseModerate cough: Gentle exercise onlyProductive cough: Do not exercise
Exercise Symptom Checker
Congestion: OK to exercise, but don’t overdo itDry cough: You can exercise if you feel up to itFatigue: Stick to gentle exercise, but only if you feel up to itFever: Do not exerciseHeavy cough: Do not exerciseModerate cough: Gentle exercise onlyProductive cough: Do not exercise
The “Neck Check”
There isn’t a lot of research on exercising when you are sick. However, healthcare providers have some common guidelines they use to advise their patients who worry about hitting the gym when they’re under the weather.
One such guideline, based on a 1996 study, is called the “neck check:”
Gentle Exercise for Fatigue
Your energy level is one of the best indicators of whether or not you should be working out.
If you’re fatigued and feeling rundown, let your body rest and recover before you begin exercising again.
If you have a simple cold and your energy level is pretty normal, it’s probably OK to exercise.
The intensity of the workout is also something to consider. A mellow yoga class or walk should be OK if you are sick, but you might want to skip the advanced cardio class.
Avoid Strenuous Exercise With a Fever
This one symptom comes with crystal clear advice: If you have a fever,stay home. Research shows that strenuous exercise with a fever can make you sicker—so much that it increases the likelihood of death in animal studies.
The reasons for that are many:
It’s usually not a hard decision to forgo exercise when you have a fever—your bed is likely calling your name much louder than the gym.
When you have a fever, you’re likely to be contagious. That means you’re exposing other people to your illness if you’re at the gym or playing a sport while you’re sick.
What to Do for a Fever
Exercising With a Cough
Coughs can be a little more tricky than fevers when it comes to deciding whether or not to exercise. It depends on the type of cough and your other symptoms.
Working out with a phlegmy cough is different than lifting weights with a mild and dry cough.
According to conventional advice, the neck check applies:
A heavy cough interferes with your ability to breathe. A workout that raises your heart rate requires more oxygen—and that’s difficult to do when you are coughing.
If you decide to run with a cough, listen to your body. If you struggle to get enough air, take a break. Your body needs rest to heal. When in doubt, check with your healthcare provider.
If you have a chronic illness that impacts your breathing, such as asthma, heart disease, or chronic obstructive pulmonary disease (COPD), you need to check with your healthcare provider about exercising when you have an acute illness.
How to Treat a Cough
Running With a Runny Nose
Congestion and runny noses are above-the-neck symptoms. You should still be able to exercise with a head cold, provided you do not have other symptoms.
However, if you also have a cough, fever, or are feeling rundown, you should take a rest day.
If you have significant difficulty breathing due to the congestion, avoid intense workouts and stick to gentle exercise or rest until you’re feeling better.
Understanding Your Sinus Congestion
What If You’re an Athlete?
If you work out all the time and you’re in great shape, you might think you’re an exception—that your body can handle the stress of exercise even though you’re ill.
Again, research doesn’t have definitive answers, but consider these facts:
Fortunately, studies show people who exercise regularly are less likely to catch colds and get sick in general.
A Word From Verywell
—KASHIF J. PIRACHA, MD, MEDICAL EXPERT BOARD
Summary
Whether you should exercise when you’re sick depends on your symptoms. Symptoms above the neck are usually OK to work out with. Body-wide or below-the-neck symptoms, like fever and cough, indicate your body needs rest.
If you don’t exercise regularly, it’s probably best to wait until you’re healthy before starting a fitness routine. If you aren’t sure, check with your healthcare provider.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Weidner TG, Sevier TL.Sport, exercise, and the common cold.J Athl Train.American Lung Association.Can You Exercise with a Cold?Dick NA, Diehl JJ.Febrile illness in the athlete.Sports Health. 2014;6(3):225-231. doi:10.1177/1941738113508373Nieman DC, Wentz LM.The compelling link between physical activity and the body’s defense system.J Sport Health Sci. 2019;8(3):201-217. doi:10.1016/j.jshs.2018.09.009Additional ReadingWeidner TG, Sevier TL.Sport, exercise, and the common cold.J Athl Train.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Weidner TG, Sevier TL.Sport, exercise, and the common cold.J Athl Train.American Lung Association.Can You Exercise with a Cold?Dick NA, Diehl JJ.Febrile illness in the athlete.Sports Health. 2014;6(3):225-231. doi:10.1177/1941738113508373Nieman DC, Wentz LM.The compelling link between physical activity and the body’s defense system.J Sport Health Sci. 2019;8(3):201-217. doi:10.1016/j.jshs.2018.09.009Additional ReadingWeidner TG, Sevier TL.Sport, exercise, and the common cold.J Athl Train.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Weidner TG, Sevier TL.Sport, exercise, and the common cold.J Athl Train.American Lung Association.Can You Exercise with a Cold?Dick NA, Diehl JJ.Febrile illness in the athlete.Sports Health. 2014;6(3):225-231. doi:10.1177/1941738113508373Nieman DC, Wentz LM.The compelling link between physical activity and the body’s defense system.J Sport Health Sci. 2019;8(3):201-217. doi:10.1016/j.jshs.2018.09.009
Weidner TG, Sevier TL.Sport, exercise, and the common cold.J Athl Train.
American Lung Association.Can You Exercise with a Cold?
Dick NA, Diehl JJ.Febrile illness in the athlete.Sports Health. 2014;6(3):225-231. doi:10.1177/1941738113508373
Nieman DC, Wentz LM.The compelling link between physical activity and the body’s defense system.J Sport Health Sci. 2019;8(3):201-217. doi:10.1016/j.jshs.2018.09.009
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