It depends on how sick you are and what symptoms you're experiencing. Here's a clear guideline:
✅ Okay to Exercise If You Have:
"Above the neck" symptoms, like:
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Mild headache
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Stuffy/runny nose
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Sore throat (mild)
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Sneezing
In these cases:
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Light to moderate activity like walking, stretching, or yoga may help you feel better.
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Listen to your body—if you feel worse during exercise, stop.
❌ Skip Exercise If You Have:
"Below the neck" symptoms or more serious signs, like:
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Chest congestion or deep cough
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Fever
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Fatigue or body aches
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Nausea, vomiting, or diarrhea
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Shortness of breath
In these cases:
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Rest is essential—your body needs energy to fight the illness.
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Pushing through can prolong your illness or lead to complications like myocarditis (heart inflammation).
๐ง Rule of Thumb:
"Above the neck = maybe; below the neck = no."
๐ When to Resume Exercise:
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Wait at least 24–48 hours after a fever breaks before returning.
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Start back slowly—shorter, lighter workouts.
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Don’t try to “make up” for lost days.
๐จ See a doctor if:
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Symptoms worsen with activity
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Illness lasts more than a week
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You have chest pain or heart palpitations