I don’t understand the science behind it, but I do know every year the change of seasons brings a rise in the number of people I hear coughing and sneezing everywhere from the gym to the grocery store. So on this Motivation Monday, I offer some timely reminders about when it’s time to consider skipping a workout to beat a bug and prevent spreading your germs to your fellow fitness friends, too.

I like to follow what The American College of Sports Medicine calls the “above/below-the-neck rule.” If your symptoms include the sniffles, runny nose and scratchy throat, studies show mild-to-moderate exercise isn’t harmful. In fact, a light workout can help to boost your immune system. This could include a low/moderate intensity cardio workout that almost constantly keeps your heart rate in a range between 60-80% of your maximum heart rate.  (Reminder: to calculate max heart rate: 220-your age)  However, ACSM recommends you skip the heavy weight training or high-intensity cardio until you do beat your cold. Working out at too high an intensity when you’re fighting a bug puts extra stress on the body and can further compromise the immune system.

If you’re able to exercise and head to a gym, do your fellow gym members a favor. Wipe down any equipment you use with the anti-bacterial spray that’s sure to be made available by the facility. It’s just common courtesy!

As for the below-the-neck “stuff”: If you’re suffering from stomach issues including vomiting or diarrhea, or have a severe cough or fever, do everyone a favor and take a break from exercise until whatever’s ailing you has run its course. Also, if you’re knocked out by a serious bug for several days, remember to take it easy on your first day back in action. There’s a good chance you’ll be slightly dehydrated and feeling fatigued, so don’t jump out of bed and rush to your highest-intensity bootcamp class the minute your fever breaks.

No matter what the season or how you’re feeling, here’s the one thing everyone should do before leaving the gym: take two to three extra minutes at the end your workout to head to the restroom and wash your hands! Getting rid of the sweat and grime before you touch your eyes or face is a surefire way to keep other people’s germs from getting into your system. Sometimes all we need is a little common sense and some soap and water to keep us on track with our plans to have fun, be fit and feel fabulous!