If you are exercising consistently you will probably run into this problem from time to time. According to the American Council on exercise, the average adult has two to three respiratory infections every year.
There is a rule I found that people tend to follow called the "neck check." If your symptoms are all above the neck, like a runny nose or a sore throat, then you're okay to exercise. Of course you should always listen to your body and take the intensity of your workout down a bit if your regular pace feels too strenuous.
If you're suffering from congestion or low energy, exercise often helps you feel better. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise will rev up your circulation, to counteract that sluggish, rundown feeling. But this is definitely a personal decision. You're the best judge of how you feel and what your body can handle when you're sick.
However, if you have any symptoms below the neck, such as body aches, chills, stomach problems or diarrhea, then I advise you to take it easy until you're feeling better. And if you are running a fever, no matter where your symptoms are, put off exercise until your temperature returns to normal.
Washing your hands frequently, eating a balanced diet, drinking plenty of water and getting an adequate night’s sleep will help you better prevent getting sick. If you can find some room on your calendar, be sure to schedule a little "me time" to relax.
One more thing: If you exercise in a public setting, like a gym, please consider your fellow exercisers and think about how contagious you might be. If you can't get through a single set on a weight machine without coughing or sneezing, you have my permission to stay home with a box of tissues and some hot tea!
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