For symptoms isolated above the neck—think the congestion, sore throat, or sneezing of a common cold—you can continue light or moderate activity.
Try taking a non-drowsy decongestant to help fight your symptoms.
If your energy level feels good enough, you can head to the gym: just dial back the intensity of your workout.
For instance, if you were set to do some sprints, try jogging instead. Or if you’re lifting that day, dial back your weight and up your reps—just make sure to take longer rest breaks than usual between your sets.
Think of your fellow gym-goers, too: Make sure you wash your hands, wipe down your equipment after use, and cough or sneeze into your shoulder rather than your hand to reduce the risk of spreading your germs to others.
If you start to feel worse, take down your intensity a notch or end your workout early, so you don’t make your sickness worse.
And get back to your normal routine gradually: Diving back into intense exercise—especially when you’re not feeling 100 percent—can actually suppress your immune system, which can slow your recovery.
Should you workout if your symptoms are below your neck?
If your symptoms are below the neck—coughing, shortness of breath, chest tightness, nausea, vomiting, or diarrhea—or system-wide, like fever or joint aches—you should flat-out skip your workout.
These symptoms can point to a more serious infection.
Plus, not only will you likely not be able to tolerate your normal routine, but attempting it could also put you at risk for respiratory problems, dehydration, dizziness, or even passing out.
Source: Men’s Health