Nov 10, 2025
When you start to feel sick, you may wonder what’s best: exercise or rest? These guidelines can help you decide.
Nothing can derail your fitness routine faster than getting sick. You may be worried that if you skip workouts, you’ll lose some of the gains you’ve made. But pushing yourself too hard puts you at risk of injury and worsening illness. That’ll only set you further behind on your fitness goals.
So, should you exercise when sick? Here are some guidelines to help you decide.
When to exercise
If you have a mild illness, like a cold, it’s OK to get some exercise. But it’s wise to lighten it up from your regular routine. For instance, you might try some low-impact, lower intensity cardio or strength training using lighter loads. In fact, a brisk walk outdoors may even help you feel better. Breathing in fresh air and getting your blood flowing can support recovery.
A good rule of thumb is that if symptoms are above your neck, mild to moderate exercise is OK. So, you’re probably fine to work out if you have:
- A runny nose
- Nasal congestion
- Sneezing
- A mild sore throat
- A light headache
When to rest
If your symptoms are more severe, or are below the neck, it may be better to skip your workout. These may be signs of a more serious illness. You may even want to talk to your doctor for testing or treatment. Severe below-the-neck symptoms may include:
- Lung congestion or hacking cough
- Shortness of breath or trouble breathing
- Fever
- Extreme fatigue
- Upset stomach or vomiting
- Body aches
Prevent getting sick
Of course, it’s still best if you can avoid getting sick altogether. The good news is that being active on a regular basis—when you’re healthy—may help bolster your immune system. You can also take these steps to help protect yourself against infections :
- Get a flu shot each year
- Regularly wash your hands with soap and water
- Keep your hands away from your face
- Avoid close contact with people who are sick
Listen to your body
How you feel is the most important indicator of whether you should exercise or rest, so remember these guidelines. If your symptoms are:
- Above the neck: Work out lightly
- Below the neck: Rest (and seek medical attention if needed)
If you do exercise, take steps to prevent spreading the infection to others. Work out at home, away from crowds, or outdoors when you can. If you do decide to work out at the gym, don’t forget to wipe down any machines or equipment after use. And if you’re not sure if or when it’s safe to work out, ask your doctor.
Above all, listen to your body. If you feel miserable, rest. If you try to work out and you feel worse, stop. Give your body what it needs so you can recover from your illness and get back to your regular workout routine sooner.
Thanks for reading this article!
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References
American Lung Association. (2025, September 13). Protecting yourself this respiratory virus season. https://www.lung.org/blog/respiratory-virus-season-prevention
Armas, G. C. (2021, January 13). Is it OK to exercise when you're sick? American Heart Association. https://www.heart.org/en/news/2021/01/13/is-it-ok-to-exercise-when-youre-sick
Centers for Disease Control and Prevention. (2024, March 1). Preventing spread of respiratory viruses when you're sick. https://www.cdc.gov/respiratory-viruses/prevention/precautions-when-sick.html
Mayo Clinic (2023, November 18). Is it OK to exercise if I have a cold? http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20058494
MedlinePlus. (2024, February 8). Exercise and immunity. U.S. Department of Health and Human Services, National Institutes of Health, National Library of Medicine. https://medlineplus.gov/ency/article/007165.htm
NYU Langone Health. (2020, April 21). When it’s safe to exercise after getting sick. https://nyulangone.org/news/when-its-safe-exercise-after-getting-sick
This article was written by Keleigh Somes, edited by Jason Nielsen, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, LAT, ATC, CSCS, CSPS, on August 26, 2025.
