This time of the year is just a nightmare for everybody. Changing weather makes us all prone to getting sick. If you are not ill, you have probably just recovered from the flu or you are swallowing plenty of vitamin supplements to prevent catching a cold.

I love my exercise and decided to research whether it’s beneficial to work out when feeling unwell.

Here’s what I found:

Mild to moderate physical activity is usually recommended if you have a cold and no fever. Exercise may even help you feel better by opening your nasal passages and by temporarily relieving nasal congestion.

Therefore, as a general guide for exercise and illness, we should consider this:

Exercise is usually beneficial if your symptoms are all ‘above the neck.’

These include a runny nose, nasal congestion, sneezing or a mild sore throat.

Consider reducing the intensity and length of your workout.

For example: instead of going for a run, go for a walk.

Don’t exercise if your signs and symptoms are ‘below the neck.’

These include chest congestion, a hacking cough or an upset stomach.

Don’t exercise if you have a fever, fatigue or if your whole body aches.

Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you’re sick shouldn’t affect your performance.

Resume your normal workout routine gradually as you begin to feel better.

Remember, if you do choose to exercise when you’re sick, then reduce the intensity and length of your workout. Be careful, if you attempt to exercise at your normal intensity when you have more than a simple cold, you could risk more serious injury or illness.

After researching about whether it is recommendable to exercise when feeling a bit unwell, I will certainly not let my runny nose be an excuse anymore. I am going for a long walk, are you coming?