You’ve packed your gym bag, laced up your runners, and you’re ready to go—but you’ve also got a runny nose and a bit of a cough. So the question hits you: should you still work out when you’re sick? The answer isn’t a simple yes or no, but don’t worry, we’ll help you figure out should you workout if you’re sick.
The “Neck Rule” (It’s a Real Thing!)
One simple way to decide whether it’s okay to exercise when you’re under the weather is the “neck rule”. If your symptoms are above the neck—like a runny nose, sneezing, or a mild sore throat—a light workout might actually help you feel better. Just skip the high-intensity stuff. Go for a gentle walk or a short bike ride instead. Should you workout if you’re sick is often debated, so consider your specific symptoms.
But if your symptoms are below the neck—like chest congestion, body aches, chills, or an upset stomach—that’s your body telling you to take a break. This kind of sickness needs rest, not reps.
Why Rest is Sometimes the Best Workout
At FNM, we’re all for consistency and pushing towards your goals, but we’re even more into listening to your body. When you’re sick, your immune system is already working overtime. Adding a tough workout into the mix can make things worse, not better.
Rest isn’t laziness. It’s recovery. And skipping a few days at the gym won’t erase all your hard work. In fact, trying to push through can lead to longer recovery times or even injuries. You’re better off taking two days off now than taking two weeks off later. Should you workout if your sick, sometimes the best choice is to rest and recover.
Plus, when you come back, you’ll be more refreshed, more energised, and ready to smash your next session.
Be Kind to Others, Too
We love seeing your face at the gym, but if you’re sniffling and sneezing, it might be better to stay home. FNM is a close-knit community, and we all share the space (and equipment), so let’s not share germs while we’re at it.
Wiping down machines and washing your hands helps, of course, but if you’re contagious, the kindest thing you can do is recover at home. You’ll protect others and give yourself the time you need to bounce back properly.
What If You Really Don’t Want to Skip?
We get it—you’re committed. Skipping your workout feels like cheating on yourself. Should you workout if your sick and you’ve got that mild, above-the-neck kind of cold and you’re determined to move, try doing something low-key at home.
Think stretching, yoga, or a gentle walk around the block. Keep it light and listen to your body every step of the way. If halfway through, you’re feeling worse instead of better, stop. No guilt, just rest.
And hey, don’t underestimate the power of sleep, water, soup, and a good Netflix session when you’re sick. They do wonders.
The FNM Way: Your Health Comes First
We’re not just about dumbbells and treadmills here at Fitness n Motion. We’re about your overall health. So when you’re sick, don’t stress about missing a workout. Focus on feeling better.
And if you’re unsure whether you’re good to go or need to rest, just give us a call or message. We’re a family-run gym, and we care about our members like family too. We’ll give it to you straight.
You’ve got goals, and we’re here to help you reach them—even if it means saying “take a day off” sometimes.
TL;DR (Too Long; Didn’t Read)
- Mild symptoms above the neck? Light exercise can be okay.
- Symptoms below the neck? Stay home and rest.
- Pushing through can delay recovery or lead to injury.
- Don’t share germs with your gym buddies!
- When in doubt, play it safe and check in with us.
Your health matters most—and sometimes, resting is the strongest move you can make.
Stay healthy,
The Fitness n Motion Team
Click here to read more about How to prevent and recover from common workout injuries
