“Thoda sa sardi hai, should I still work out?” This is a common confusion. The answer depends on how sick you actually are.
A basic rule many trainers and doctors use is the “neck rule”. If symptoms are above the neck—runny nose, mild sore throat, sneezing, slight headache—but no fever, no chest tightness, you can usually do light to moderate exercise. Think gentle walk, easy cycling, or very light strength work. Intense training is still better avoided.
If symptoms are below the neck—chest congestion, deep cough, breathing difficulty, fever, body aches, stomach issues—then rest is the smarter choice. Heavy exercise in that state can stress your heart and immune system.
Fever is a clear “no”. When your body temperature is up, your heart is already working harder. Adding a workout on top is not heroic; it’s risky.
Even on “okay” days, reduce intensity. Your goal is maintaining routine and circulation, not setting personal records.
And of course, if you’re contagious and go to a gym or group class, you’re sharing more than fitness energy. Sometimes the kindest, healthiest move—for you and others—is to stay home, rest, hydrate, eat simple food, and let your body fight the infection.
