The new year is a time for new beginnings. Many people take this time to start a new workout plan to lose weight, get fit and be healthier. While this is a great time to focus on exercise and fitness, cold and flu season may derail these plans. You may be tempted to push through the runny nose, sore throat and congestion to stick to your workout plan, but this may cause your body more harm than good.

Exercising while you are ill may weaken your immune system further, and thus worsen or prolong your symptoms. Working out can also raise your internal body temperature, which can be dangerous if you have a fever. Rest, hydration and good nutrition are the best ways to recover from cold and flu season. If you’re not sure whether you are well enough to exercise, consider these next few points.

• Never exercise with a fever. Wait to work out until your fever resolves and you’re feeling better.
• Skip the gym if you have symptoms such as body aches, vomiting, diarrhea or shortness of breath.
• Light workouts are okay if your symptoms are mild and limited to a head cold (runny nose, sneezing).
• Stop your workout if you become too fatigued or winded.
• Consult your doctor if you are unsure if you are well enough to exercise.