It is definitely feeling like spring! With the change in weather and some days being nice like summer and other days being cooler with spring showers and feeling more like winter. It is a time many people unfortunately get a cold, the flu or seasonal allergies.

So the age old question. Should I workout when I'm sick?

When a cold or flu hits you hard, like you don't even want to get out of bed, face the day or work. Working out is not even a thought.

But what about when you feel a little stuffed up, a little blah? Sick, but certainly not bedridden?

Should you rest or sweat it out?

I can't count the amount of times I have got a message like this:

“Hey Coach, I’m a little under the weather today. Should I skip training?

It really depends but we know this.

A little physical activity might BOOST recovery.

Before we start: There’s a difference between “working out” and physical activity.

Working out usually involves expending significant effort (breathing heavily, sweating, muscle burn). This awakens a stress response in the body. (Examples of workout-type activities include: heavy strength training, endurance or high intensity interval training.)

When you’re healthy, your body can easily adapt to that stress. Over time, this progressive adaptation is what makes you fitter and stronger.

But when you’re sick, the stress of a tough workout can be more than your immune system can handle.

However, when you feel mildly sick (rule of thumb: your symptoms are only above the neck), some non-strenuous physical activity shouldn’t hurt you—and it might even help.

Think: walking, a slow bike ride or jog, gentle yoga.

Generally, be guided by your energy levels. If resting feels better, rest. If you still have some energy, try some non-strenuous movement. This is the advice I always give. Also to ease back into it.

As for preventing illness in the future…

Physical activity should be done daily, but if you’re trying to optimize immune function, research shows that you should include intense workouts about two to three times per week.

Make today your best,

Coach Joe Beckerley
Fuel The Finish Coaching
"Train for life. Fuel for performance. Live fully."