Short answer: whether to exercise while sick depends on your symptoms. In many cases, mild symptoms above the neck with no fever can be ok at reduced intensity, but significant symptoms or a fever call for rest. Details and practical guidance

• When to consider exercising
  • If your symptoms are above the neck (runny nose, sore throat, mild congestion, sneezing, headache) and you don’t have a fever, light activity is often acceptable. Reduce intensity and duration, and listen to how you feel during and after.

* If you have fever, chest symptoms like a productive cough, shortness of breath, or widespread body aches, rest is recommended. A fever indicates your body is fighting an infection, and exercise can worsen illness or prolong recovery.

• What to adjust if you exercise
  • Lower intensity (e.g., walk instead of run, easy cycling), shorter duration, and avoid high-impact or maximal efforts. Hydration and pacing are key. Stop if symptoms worsen or you feel dizzy, lightheaded, or overly fatigued.

• When to skip exercise
  • Gastrointestinal illnesses with vomiting or diarrhea, or any symptoms below the neck plus fever, chest pain, confusion, or severe weakness, should prompt rest and medical advice.

• Special considerations
  • If you have a chronic condition or are immunocompromised, check with a healthcare professional before resuming or continuing exercise during illness.

* Consider the risk to others if contagious (e.g., cold, flu, COVID-19). If contagious, avoid gym or group settings until you’re no longer spreading symptoms.

Bottom line: mild, above-the-neck symptoms with no fever can often be managed with lighter, shorter workouts, but if fever or systemic symptoms are present, rest is the safer choice. If uncertainty or a high-risk condition exists, consult a healthcare professional.