On days like these, easier exercises are key. For example, the Mayo Clinic says to walk instead of run. If you like cross-training machines, then set them at a lower rate of speed than usual. In general, less can be more when it comes to exercising while sick.
There’s no exact timeline recommended when it comes to working out while sick. However, you definitely don’t want to work out for the amount of time that you normally would if you feel awful.
When it comes to determining this, listen to your body. If you’re tired after 20 minutes, then that’s what your body is telling you it can handle. And if you can work out longer, that’s OK, too.
Just remember that working out can give you that “workout high.” So just because you feel great now, you might not feel so chipper later. And let’s face it -- there’s nothing worse that overexerting yourself and then feeling wiped out later.
If you’re a gym rat, you’re probably going to feel guilty for calling it quits on a workout if you’re sick. However, this is the last thing you want to do. It will only make you feel worse.
If you do miss a few workouts, vow not to beat yourself up. Your body’s not going to change based on a few days of sick leave from the gym. If anything, it will thank you for the rest.