It goes without saying that a steady workout routine is important if you want to keep your body fit and strong. And more often than not, you’d be advised to take a “no excuses” approach to your exercise regimen. Just do it! Or so your gym instructor would say.

You Have the Green Light to Exercise If…

Generally, it’s okay to keep doing your exercise routine if your symptoms are from the neck up like when you have a mild or head cold. Even if these symptoms make you feel a bit sluggish, there's no reason to dive into your couch and binge-watch your favorite series:

• Mild Sore Throat. If your throat feels a bit scratchy or a bit swollen, it’s still okay to head to the gym or to bust out your yoga mat. Just be sure that it does not come with other symptoms like fever or productive cough.

• Sneezing and Stuffy Nose. While having a congested nasal passage can be uncomfortable, you can still exercise. In fact, some exercises can even help open up your airways so you can breathe a little easier after your routine. With sneezing, yes, you can still workout. Just be sure to be sanitary especially when you’re at the gym. Wash your hands frequently and cover your mouth when you sneeze or cough.

• Earache. If you experience a sharp, dull, or burning pain in one or both ears, you can still workout. However, you should make sure that your sense of balance is not affected. You should also make sure that it’s not a sign of a serious infection. Remember also to avoid any workouts that may put pressure on your sinuses.

Having a mild cold shouldn’t deter you from working out. However, you might have to reduce the intensity of your workouts for a day or two before resuming to your normal routine. Be sure to stay hydrated throughout your workout and have saline spray handy should you need help decongesting.

Avoid workouts like intense strength training, HIIT or high-intensity interval training, and endurance sports. Instead, opt for lower intensity workouts like 30-minute walks, biking, swimming, jogging, yoga, or Pilates.

As a rule, you should also practice proper hygiene especially if you got to the gym to work out. Wipe off machines and mats after working out, wash your hands frequently, and cover your mouth when you sneeze or cough. This is to ensure that you don’t spread germs and potentially cause other gym goers to get sick too.