FIERCE Fridays: I’m Sick…Should I Work Out?

So FIERCE FRIDAYS are for YOUR questions. Being that it’s cold and flu season I thought it was the perfect time to answer this one. Today’s question is from Daivid N.:

Is it okay to work out when you’re sick?

Most doctors recommend mild to moderate physical activity is usually OK if you have a typical cold (think sniffles, stuffy head) with NO fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

Some Guidelines

  • Exercise is typically OK if your signs and symptoms are all from the neck up — symptoms you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat
  • Reduce the intensity and length of your workout, though, or you may feel worse (think walk instead of run)
  • Don’t exercise if your signs and symptoms are “below the neck” (chest congestion, cough or upset stomach are a NO NO)
  • Don’t exercise if you have a fever, fatigue or widespread muscle aches

Let your body be your guide! If you’re all stuffed and feel miserable, take a break! Scaling back or taking a few days off from exercise when you’re sick shouldn’t affect your performance. Resume your normal workout routine gradually as you begin to feel better. And as a disclaimer, check with your doctor if you aren’t sure if it’s OK to work out.


If you do choose to exercise when you’re sick, reduce the intensity and length of your workout. If you work at your normal intensity when you have more than a simple cold, you could risk more serious injury or illness. It’s YOUR body…listen closely to how you’re feeling and do what your bod tells you.

Enjoy your weekend, My FIERCE Friends!



I can see you GETTIN’ FIERCE!