One of the most common fitness questions isn’t how to work out, but when. Should you push through when you’re tired? What about when you feel a cold coming on? And is it ever better to skip a workout entirely?
The answer isn’t always black and white. Knowing the difference between when your body needs movement and when it needs true rest can help you recover faster, stay healthier, and avoid setbacks.
When You Shouldn’t Work Out
There are times when exercise does more harm than good — especially when your body is fighting something serious.
Skip your workout if you’re:
- Running a fever
- Experiencing body aches, chills, or severe fatigue
- Dealing with chest congestion, deep coughing, or shortness of breath
- Actively vomiting or having gastrointestinal illness
- Recovering from an infection or illness that has left you depleted
When you’re truly sick, your body is in recovery mode. Your immune system is already working overtime, and exercise adds extra stress. Pushing through at this stage can prolong illness, increase inflammation, and delay healing. In these moments, rest is productive. Sleep, hydration, nourishing food, and gentle stretching are far more beneficial than forcing a workout.
When Exercise Can Actually Help
Not every “off” day means you should stay on the couch.
If you’re:
- Feeling tired or low energy
- Lacking motivation
- Stressed or mentally drained
- Slightly run down
- Just starting to feel a mild cold (scratchy throat, stuffy nose, no fever)
Then light to moderate exercise can be helpful. Movement increases circulation, which allows immune cells to move through the body more efficiently. It also helps reduce stress hormones like cortisol, which can weaken immunity when chronically elevated.
Light exercise can:
- Boost mood and mental clarity
- Improve energy levels
- Support immune function
- Reduce muscle stiffness and tension
- Help you sleep better — one of the biggest immune boosters
The “Neck Rule” Can Be Helpful
A simple guideline many people follow is the neck rule:
- Symptoms above the neck (runny nose, congestion, mild sore throat): light movement is usually okay.
- Symptoms below the neck (chest congestion, fever, body aches): rest is best.
This isn’t a hard rule, but it can help you make a more intuitive decision.
What Counts as “Light” Exercise?
If you’re not feeling your best, this is not the time for intense training or pushing personal records.
Good options include:
- Walking
- Gentle cycling
- Yoga or mobility work
- Stretching
- Easy strength training with reduced weight and volume
You should finish feeling better than when you started, not exhausted.
Listening to Your Body Is a Skill
Fitness isn’t just about discipline — it’s about awareness. Learning when to push and when to pull back is what leads to long-term consistency and health. Both are forms of self-care.
If you’re unsure, working with a Kinesiologist at Longevity Nexum can help take the guesswork out of knowing when to push and when to rest. A kinesiologist looks at how your body moves, recovers, and responds to stress, helping tailor exercise to your current energy levels, health, and goals. With the right guidance, you can train in a way that supports your immune system, prevents burnout, and helps you feel your best — even on days when your body isn’t at 100%.
Contact our team today at 705-796-6135 for more information!
0 Comments