CREDIT: MELISSA NOVACASKA
Getting a great workout in is key, but don't overdo it when you're sick. Make sure to listen to your body when it isn't feeling the greatest.

For some of us, it's really hard to skip a workout. On the other hand, sometimes you skip too many and end up getting sick again because your body has to adapt to so many big changes. It also depends on what kind of demonic bug is entering your body.

Let me first put a disclaimer on this and say, when in doubt, get it checked out. Talk to your doctor if you think you need medical attention.

If you start to experience the sniffles first, chances are its allergy related and you can take an over-the-counter medicine to minimize and take away all symptoms and then just proceed with life as usual. I would maybe take your workout indoors and if you are allergic to dust, a clean, open concept gym is likely a better option.

If the sniffles started to give you sinus pressure and headaches, it could be something more and require a bit of rest.

Take a look at the past week and your sleeping and eating habits.

If your rest has been sporadic and your diet not as healthy as usual, you are going to need to eat super healthy until you build up your immune system and take at least a day or two off from the heavy workouts. Then ease into things with something light and short and make sure to get to bed early.

Let's say your throat is a little scratchy or you are losing your voice, but you feel fine otherwise. Drink lots of water and maybe ease up on any outdoor workouts.

If you start to feel worse, or it progresses to your head or you get the aches, then rest up for a day and try some yoga and breathing exercises the next day. Continue to drink lots of water or herbal tea.

When you get the aches and chills, continue as normal, but back off any heavy lifting. Sometimes you need to sweat it out a bit, but if you feel dizzy or light headed, then it's definitely time to rest or possibly get an antibiotic if it's really bad.

Let yourself get through the fever stage and take at least a day rest after that. Then you can slowly ease into things on the third day with short bouts of light to moderate exercise. This is also a key time to load up on those colourful fruits and vegetables to get some disease fighting antioxidants in your system.

If you are experiencing any type of stomach flu, you need to flush that out before you get back into exercise.

If you feel after a day or so of rest that you can take a walk, go ahead, but make sure you have a bathroom plan on your route.

The bottom line is, you need to listen to your body and know when it's time to see the doctor or just to let the flu run its course for a couple of days. If things don't get better after a day or so, then I strongly recommend a doctor or naturopath. You may also benefit from other therapies like a massage after a couple of days. Eating as healthy as possible and exercising daily (with various intensities) is a great way for prevention and recovery, but you also need regular sleep and lots of healthy fluids.

You can exercise when you are sick, but make sure you are not spreading germs. Perhaps think about exercising at home, but if you are at the gym, make sure to keep your equipment clean and use a tissue to sneeze into.

Karen Nixon-Carroll is the Program Manager at Fanshawe's Fitness Centre.