Working Out While Sick: Should You Do It?
5 Steps To Help You Decide
The absolute worst thing happened last week.
I came back from my two-week trip to Italy, and I immediately got sick. Not just a little head cold, but full-blown sinus pressure, chest congestion, and body aches.
I had planned to come back from my wine and pasta binge and hit the gym hard. But no. I was whacked with a cold that would put me on my ass for 7+ days straight.
If you're like me, you despise being sick. Not because it makes you feel shitty, but because it forces you to slow down. Everything that you planned on doing starts to build up and it stresses you out beyond belief.
For context, I got home from Italy on September 16th, started a new job on September 19th, and am in the process of renovating a house that needs to be move-in ready by mid-November. Self-induced chaos. I know. But I love it.
I normally cope with "busyness" and stress by working out. But when I'm sick, I'm forced to make a decision whether or not it's worth it to work out. Should I push through this workout because I know it'll make me feel better mentally after I'm done? Or should I skip this workout and give my body a chance to rest? It's a question I constantly find myself revisiting.
If you find it difficult to determine whether or not to work out when sick, let me save you some time with a simple 5 step process to help you decide.
1 - Define Your Symptoms
The first step in deciding whether or not you should workout is outlining your symptoms. Here is a list to help you out:
Nasal congestion
Runny nose
Sneezing
Headache
Fever
Chills
Body aches
Coughing
Wheezing
Shortness of breath
Diarrhea
Vomiting
Stomach pain
2 - Align Your Symptoms
All symptoms fall into two categories: above the neck and below the neck.
Above the neck symptoms include nasal congestion, runny nose, sneezing, and headaches.
For example, a sinus infection is an above neck illness.
Below the neck symptoms include, fever, chills, body aches, coughing, wheezing, shortness of breath, diarrhea, vomiting, and stomach pain.
For example, a stomach virus is a below neck illness.
3 - Review You Workout Options
Above The Neck Options
If you are experiencing only above neck symptoms, you are okay to exercise at moderate intensity. This means you can follow your traditional programming, but dial it back a little bit.
For example, if you are a CrossFit guy like myself, don't try to PR your Fran time on a day you are experiencing above neck symptoms. Try to move consistently through the workout. If that means not finishing in the allotted time, so be it. Work at a pace you can manage throughout the duration of the workout.
Below The Neck Options
If you are experiencing any below the neck symptoms, it's best to rest, but if you're feeling up to it, it's okay to hit some non-strenuous exercise like walking, biking, swimming, or yoga. Completing non-strenuous exercise while sick has been proven to actually boost your immunity and help you get better faster. Just don't overdo it.
For example, my mobility and flexibility sucks. So, instead of sitting around like a lump last week, I spent the last 7 days dialing in my mobility with some Pliability (previously ROMWOD).
Try Pliability FREE for 7 Days here.
Access to over 1,500 mobility workouts in full HD from the web, your phone, tablet, or TV.
Expertly programmed routines designed to target problem areas - with no equipment required
Trusted by athletes in various sports worldwide.
Sign up and get 7 days absolutely free. Cancel anytime, no commitment.
4 - Adapt Your Workout Plan
Now that you know your options, it's time to adapt your current workout plan.
Here's how you would adapt your training if you were training for a marathon or if you are a CrossFitter. If you are unsure how you would modify your workout plan, feel free to respond to this email and I can try and help you out!
Marathon Training: If you are training for a marathon, you have your long days, moderate days, and sprint days. If you're experiencing above the neck symptoms, it's probably best to shift your schedule to avoid any sprint days. If you're experiencing below the neck symptoms, it's best to pause your training and focus on improving your mobility or maintaining your endurance with some walking.
CrossFit Training: If you regularly go to a CrossFit gym, inform you couch that you are not feeling well. If you're experiencing above the necks symptoms, your coach will be able to modify the existing programming to craft a workout that might be easier for you to tackle with your existing symptoms. If you're experiencing below the neck symptoms, it's best for you to rest, foam roll, stretch, and go on some walks.
5 - Execute Your Plan
Once you have your plan in place, execute it and don't feel ashamed that you are not going 100%. You're not feeling well. Have confidence that you've pulled together a plan to maintain your fitness despite your illness.
By following this 5 step process, you'll be able to determine whether or not you should work out when sick.
When you're working from 5AM to 9AM on your side hustle, then from 9AM to 5PM on your full time job, and juggling family and fitness, it can be hard to deal with being sick.
When you're not feeling well, it forces you to modify your routine and dial everything back in order to create the time and space to take care of yourself. But the last thing some of us want to do is cut back on our workout time. So the next time you're feeling ill, jump back to this post to determine whether or not it's safe to workout.
I'm selfishly very happy I pulled this guide together. This is something I have always struggled with.