Having the opportunity to cancel all your plans and do the bare minimum is one of the only upsides of feeling under the weather, but even that can get a bit boring after a while. After a couple of days, many of us will be itching to get up and move. And as you start to feel better, you might even fancy squeezing in a quick workout.

The problem with that? Rest is incredibly important when you’re recovering from any kind of illness, so you don’t want to wear yourself out too soon.

Add to that the fact that many of the symptoms of illness – such as a blocked nose or a chesty cough – can make the process of exercising more challenging than usual, and your 10-minute bodyweight session becomes a recipe for disaster.  

So, how can you tell when you’re finally well enough to get moving?

It’s not an exact science, but many experts recommend using the neck test. It’s nowhere near as clinical or complex as it sounds, and it can be a great way to surmise whether it’s safe to work out with the symptoms you’re dealing with. 

As far as tests go, the neck test must be one of the simplest. It’s a self-assessment you can do at home, so you won’t need any equipment – all you need to do is locate where your symptoms are coming from. You then need to sort them into two groups: above the neck and below the neck.

“If your symptoms are limited to above the neck, such as a runny or stuffy nose, a sore throat or sneezing, it may be safe to engage in light to moderate exercise,” explains Dr Grace Hula, a GP. “However, if your symptoms are below the neck, such as chest congestion, body aches, fever or gastrointestinal issues, it’s usually best to rest and not exercise.” 

While the neck test is generally effective, it’s important to pay attention to how you’re feeling overall. If you’ve got a snotty nose and unbelievable fatigue, you don’t want to use up all your remaining energy doing a pilates class.

“The neck test can be a useful guideline, but it’s not foolproof and may not work for everyone,” Dr Hula explains. 

“It’s important to pay attention to how you feel and use common sense when deciding whether to work out. Additionally, if you have a chronic medical condition, it’s always a good idea to consult with your healthcare provider before exercising when you’re sick.” 

Just because you’ve passed the neck test, it doesn’t mean you want to throw yourself in at the deep end. Your best bet is keeping things low impact.

“When you have a cold or the flu, it’s generally best to opt for light to moderate exercise, such as walking, yoga or gentle stretching,” Dr Hula explains. “These activities can help maintain your mobility, improve circulation and provide a sense of wellbeing without overtaxing your body.”

She continues: “Rest is crucial for recovery, so if you’re unsure about whether to exercise, it’s often safer to err on the side of caution and rest until you’re feeling better.” 

Images: Getty