Change of season from summer to the winter months brings many new things each year. Falling leaves, shorter daylight, holiday anticipation, cooler temperatures, etc. Many people look forward to this time of year and welcome the change. Unfortunately, what no one can arguably enjoy are the illnesses that typically go along with the shift of seasons. Colds, flus, sinus infections, fevers and many other ailments are much more common in the upcoming months which can leave you weak, tired and just plain grouchy. I have often encountered a client that has canceled due to being sick (maybe when they needn't have) or come in when sick (maybe when they shouldn't have). You are probably wondering what criteria you should use when determining to go ahead with your workout or skip it when you are not feeling so up and at it.

Let me first explain what is happening to some of the body's altered physiology when you are sick. When the body is weakened by sickness your core temperature is elevated causing you to become dehydrated more quickly. This is why you always hear to increase your fluid intake when you are ill. Furthermore, your resting heart rate is elevated to support the healing processes in your body. Obviously, exercise will increase your heart rate and elevate your core temperature to a higher level, causing you to deplete those necessary fluids more quickly. Therefore, your body is put under additional stress if you choose to exercise.

After hearing the above, it would seem that exercise while ill would never seem like a good choice. Not necessarily true. There are a few guidelines that are helpful in determining whether you should go ahead with your workout or bag it. The most common rule is the "Neck Check" system where you simply look at where your symptoms are located. If they are above the neck such as headache, sniffles, or a slightly sore throat you may be okay to exercise, BUT start at very slow. Shoot for about 10 minutes of 50% intensity then stop to see how you feel. If you feel the same or better go ahead and continue and if you do raise the intensity, do so very slowly and no more than 75% of your normal workout level. If you feel dizzy, nausea or in any way worse than when you began stop and take the day off.

If your symptoms are below the neck, such as couching, fever, or flu-like achiness, you are better off skipping the workout altogether. Exercising with any of these symptoms diverts your body's much needed resources from fighting off the illness and could prolong your illness and increase your risk of bodily injury.

Another factor to consider is whether you work out alone or with others. If you are ill, even if you do not feel that bad, it probably is not a good idea to go to a busy gym or an exercise class where you are exposing others to your germs. If you pass the neck check test, the best choice would be to go on a brisk walk, a light jog, or an easy bike ride.

Consider your motivation level as well. If you really do not want to work out and this is unlike you, realize that your body is trying to tell you something. Take a break and you will heal faster and be back at it feeling 100%. If you are new to exercise altogether, do allow yourself to heal since your body is not yet trained to the bodily stress of physical exertion.

Lastly, pay attention to WHY you may be feeling bad. Sometimes a jog alleviates a headache brought on by stress or opens up a stuffy nasal passage. Also, I almost always feel much more energetic after a workout and it is a great way to keep those occasional "winter blues" at bay. In summary, listen to your body...you know it best!