We’ve all been there – you’re on a fitness streak, burning those calories and keeping active and then – bam! A cold, flu or some other bug knocks you off your feet. The question is: should you push through, or press pause?
The answer might not be as simple as you think. But according to experts, you can stay active without sabotaging your recovery. Here’s the lowdown.
The “above the neck” rule
Doctors often refer to the “above the neck” rule[1] when deciding whether it’s safe to exercise while sick. If your symptoms are limited to things like:
- runny or stuffy nose
- sneezing
- mild sore throat
- light headache
…it’s generally okay to do light to moderate exercise, such as walking, gentle yoga, or stretching.
But if you’re experiencing:
- fever
- fatigue
- chest congestion
- body aches or chills
- nausea
- vomiting
- persistent cough
- diarrhoea
…it’s best to rest. Exercise can exacerbate chest congestion and gastrointestinal symptoms. Your body needs energy to fight off infection, and pushing through can prolong your illness or make it worse.
Modifying your workout
If your symptoms are mild and above the neck, and you want to exercise, consider modifying your workout to avoid overexerting yourself:
- Lower intensity: Skip high intensity training and opt for walking, light jogging or yoga.
- Reduce duration: Reduce the duration of your typical workout by half or more – meaning if you exercise for 60 minutes per session, reduce the time to 30 minutes.
- Prioritise recovery: If you feel like you’re not getting enough out of your modified workout, add recovery exercises like dynamic stretching, deep breathing, foam rolling or tai chi.
What the experts say
According to a 2025 study from Houston Methodist, light exercise may even help relieve mild symptoms like nasal congestion by improving circulation. It’s best to avoid intense workouts as it could suppress your immune system, especially if you’re already fighting an infection.
And if you’re taking cold meds, be cautious. Many over-the-counter medications contain decongestants which can raise your heart rate and blood pressure, making exercise feel harder and riskier.
Safe ways to stay active while recovering
If you’re feeling up to it, here are some low-impact, immune-friendly activities:
- Walking: A short stroll can boost circulation and mood.
- Gentle yoga: Focus on breathing and stretching, not power poses.
- Tai chi or Qigong: These slow, meditative movements support recovery.
- Mobility exercises: Foam rolling or light stretching can keep your body limber.
The goal? Listen to your body. And move in a way that feels good without pushing your body too hard. If you feel worse after starting, stop.
Don’t fear the downtime
Worried about losing progress? Don’t be. Studies show that a few days off won’t derail your fitness and in fact, rest is when your body does its best healing. In fact, more people are embracing “intelligent training” – viewing rest days as an important part of the fitness journey[1]. And with the rise of mental health awareness, more people are learning that rest is productive.
Screen tests like Recharge Dayz, built-in to the Multiply app, helps members track mental and physical readiness and recovery plus rewards them with a Recharge Score which is calculated based on sleep recovery and body stress, including resting heart rate. The indicators are personal and designed to help members identify the early signs of stress, illness, injury, or changes in your health status before they manifest as actual symptoms in the body.
Final tips
Hydrate: Water helps flush out toxins and supports immune function.`
Sleep: Aim for seven-nine hours to speed up recovery.
Eat well: Focus on nutrient-dense foods like fruits, veggies, and lean proteins.
Ease back in: When you’re feeling better, start with 50% of your usual intensity and build from there.
Bottom line
You don’t have to choose between staying active and getting better. With a little mindfulness and science-backed strategy, you can do both. Remember: your body is your best coach so listen to it.
[1] https://brickhousenutrition.com/blogs/articles/the-ultimate-guide-to-rest-days-why-doing-nothing-is-actually-doing-something?srsltid=AfmBOoqWERTI7szkk5INRctXB8WyCmzGgvJDehidlwG76Ppvy0HsICfA
[2] https://support.multiply.co.za/hc/en-za/articles/23877151632797-Where-can-I-do-my-Recharge-Scan
