Perhaps you've heard, "Good health dictates everything." And while that's true to some extent, it doesn't mean that you can never get sick. In fact, most of us will experience at least a minor cold or flu at some point during the year.

Training when you're sick is a tricky subject. On the one hand, you don't want to push yourself too hard and make your illness worse. On the other hand, you don't want to take too much time off and lose all the progress you've made toward your fitness goals.

But should you actually train when you’re sick? Or is it better to rest and recuperate instead? In this blog post, we’ll explore the pros and cons of continuing your exercise habit even when you’re feeling under the weather and if it matters.

The pros of training when you're sick

The main benefit of continuing your fitness routine while feeling ill is that it can help you recover faster. Exercise increases circulation, which helps fight off infection and speeds up healing. Additionally, some studies have suggested that exercise can boost immunity by increasing the production of certain immune cells. So if you have symptoms above your neck, think sore throat or runny nose, then it may be beneficial to keep up with your physical activity routine.

The cons of training when you're sick

If you have symptoms below your neck, such as chest congestion or a fever, it's best to skip exercising until you're feeling better. Intense physical activity can suppress your immune system, making it harder for your body to fight off illness. Exercise also raises your body temperature, so if you already have a fever, working out will only make matters worse.

It's also important to consider how training might affect others around you. If you’re contagious, working out in an enclosed area like a gym could potentially spread germs to other people in the space. In this case, it may be smarter to stay home and do solo activities such as yoga or stretching until you no longer feel contagious.

Fitness etiquette

It goes without saying that if you are contagious, it’s best to stay away from the gym altogether. Not only will it help protect yourself but also others who use the gym as well. In addition, always remember basic gym etiquette, such as wiping down equipment after use, keeping your mouth covered when coughing and sneezing, washing your hands prior to and after working out, and avoiding touching your face.

Fitness at home

If you do decide to work out when sick, consider staying home for a few days. Home workouts can be just as effective as going to the gym and can reduce the risk of spreading any germs that might be lingering on equipment at the gym. Plus, there are plenty of online resources available for awesome at-home workouts that don’t require any equipment at all.                                                                                                                                                    

Aim for low-intensity activities like light jogging or walking since they are less likely to cause harm than high-intensity ones like sprints or weight lifting. Also, keep track of how your body is feeling during and after your workout; if you feel more fatigued afterwards than usual, stop immediately and rest until you fully recover.

 Working out when sick can be beneficial in some cases; however, it is important to listen closely to what your body is telling you so that you don’t put yourself at risk of further injury or illness. As long as you take precautions like good gym etiquette and listen carefully to what your body needs during a workout, there's no reason why exercising when slightly under the weather can't help boost recovery time.