The moms I train feel guilty skipping workouts when they’re sick—here’s my advice

A common issue among the moms I train is worrying about missing workouts when they’re ill. Many have young children and are regularly catching the bugs their kids bring home with them.

These busy parents often already struggle to fit exercise into their week, so they tend to feel guilty and fear that missing a session is going to set them back.

But here’s the thing: taking a short break when you’re sick isn’t going to wreck your fitness. In fact, it’s better for your body to take time to rest as this is the fastest way to return to feeling strong enough to exercise again.

What happens if you exercise while sick?

When you’re not well, your body’s immune system is working hard to fight whatever bug you have. What you need during this time is three simple but powerful things: rest, hydration and sleep.

Tempting as it might be to push on through, training when you’re not well could potentially keep you sicker for longer, prolong recovery time and even put you at risk of injury if your coordination is affected.

How to know when to rest or modify exercise

A common (but not scientific) guideline for athletes, and one I use with my clients, is the neck rule.

If you have symptoms above your neck, such as a mild cold, sore throat or a runny nose, light exercise should be fine, provided you don’t feel dizzy or queasy. Gentle movement could include walking, yoga, mobility work and stretching.

If you have symptoms below the neck, for example, vomiting, diarrhea or extreme fatigue, experts say it’s not advisable to exercise. Symptoms involving chest pain, palpitations and shortness of breath are also signs to avoid exercise. Listen to your body and take time to rest and recover.

If you’re unsure or worried about how to make that judgement call, then consult a health professional before you hit the gym or a class.

How to return to exercise

You’re feeling better and you’re ready to move again, so it’s time to book your usual class again, right? Wrong. It’s actually better to start exercising below your normal intensity so that you can ease back into movement gently.

Keep an eye on your energy levels—are you feeling fatigued quicker than usual? That’s a sign to take longer rest times between exercises.

Build up the intensity of your workouts over a few sessions rather than going hard in your first workout back to make up for lost time. This gives your body a chance to get back to full strength.

Remember, taking time off when you’re sick is not a weakness, and it’s definitely nothing to feel guilty about. It’s a smart choice that will help you stay stronger in the long term.