Your energy levels are likely to drop when you are sick. Odds are that lying in bed all day seems much preferable to working out. Depending on your condition, there are a couple different ways to assess your illness and determine whether it is safe for you to exercise. Although working out regularly puts you at a lower risk of sickness, if you don't pace yourself when ill it can do more harm than good.
Influenza
Also known as the flu, influenza is a virus that commonly affects millions of people every year. Unless you have a weak immune system, other health problems or are among the elderly, it is unlikely that the flu can seriously harm you. However, many people still receive flu shots every year to guard against contracting the illness, and it can affect you for several days, forcing you to miss work, school and other activities.
Exercise Effects
According to Reuters.com, exercising in moderate amounts can help guard against becoming sick, and it can strengthen your body to overcome illnesses faster. These effects are most noticeable in people who exercise moderately; if you do rigorous training, the overexertion of your body can actually weaken your immune system, making you more susceptible to illness.
Flu Symptoms
The flu can have many different symptoms. You might have a high temperature and aches, as well as a stuffy or runny nose, congestion, sore throat and coughing. These symptoms can worsen over time without proper care, and if you have a fever, dehydration can be a risk, particularly if you exercise.
Neck Rule
According to Health.com, you can tell whether you have the cold or flu -- and therefore whether you should exercise -- by where you are experiencing symptoms. The flu tends to affect the entire body, although there can be exceptions; colds usually are limited to the neck and above. If you only experience symptoms of illness in the neck and head, you probably don't have the flu and so are probably safe to exercise. If you experience symptoms below the neck or throughout the body, you probably have the flu or another serious sickness and should avoid exercising until you get better.
Expert Insight
As helpful as exercise is when you're healthy, it won't make you feel much better if you're already sick. Even if it is safe to exercise, you probably won't want to. Unless you are a competitive athlete, it is best to play it safe and rest until your illness passes.
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