I recently awoke from a 4-day flu episode – bedridden, moaning, layering and delayering and on a strict ibuprofen and acetaminophen alternation schedule. Being sick sucks, I found myself weeping over my lost fitness, mom guilt and my achy body. It got me questioning whether I’d be able to get back to my pre-flu cardio condition. I was FINALLY feeling like 7800ft had nothing on me. Recently I joined a women’s trail group and was consistent with a local strength class. I found my groove and then, in an instant, I was 7800ft backwards. I was faced with the question: Will this totally derail my fitness? Will I bounce back?
I had two options.
I could certainly let myself lose momentum with my routine, fall into another habitual block of inactivity. OR, I could take the rest my body needs and jump right back into my consistent non-negotiable exercise routine.
So, how could I let this be an opportunity rather than a setback?
What Happens to Your Body When You’re Sick?
When you get sick, your body shifts its energy toward fighting off the infection.
That means:
- Your immune system is working overtime, which can leave you feeling fatigued.
- Inflammation increases, which may affect muscle recovery and performance.
- Your appetite might decrease, impacting calorie and protein intake needed for recovery.
While a few missed workouts won’t erase your progress, pushing too hard when your body is already fighting an illness can actually set you back further.
Should You Work Out When You’re Sick?
A good rule of thumb is the “neck up” vs. “neck down” rule:
- Mild symptoms (stuffy nose, mild sore throat, slight cough)? Light exercise like walking or mobility work may be okay, but keep intensity low.
- Fever, body aches, chest congestion, vomiting, or fatigue? Skip the workout—your body needs rest more than it needs movement.
When Rest is the Best Choice:
If you’re experiencing any of the following, it’s best to take a break:
– Fever – Exercise raises body temperature, which can make things worse.
– Deep chest congestion – Heavy breathing can strain the respiratory system.
– Extreme fatigue – Your body is already using energy to heal.
– Dizziness or nausea – These are signs you need full rest.
How to Minimize Fitness Setbacks
While taking a break might feel frustrating, here’s how to keep sickness from truly derailing your progress:
2. Stay Active in a Low-Impact Way
4. Focus on Nutrition & Hydration
A Few Days Off Won’t Ruin Progress
Many people fear that skipping workouts for a few days will lead to loss of strength, endurance, or muscle. In reality, it takes much longer (weeks) of inactivity to experience significant losses. If anything, taking a short break can actually help prevent overtraining and let your body come back stronger.
Being sick sucks, but not really
Sickness doesn’t have to derail your fitness—it’s just a temporary pause. Treat your body with care, focus on recovery, and ease back in when you’re ready. Your progress isn’t lost, and in the long run, prioritizing health will only make you stronger. Being sick sucks, but it does not have to derail your fitness.