More often than not, you miss a workout because of some half-hearted excuse. However, there are some occasions for which it is perfectly OK to put your fitness routine on hold, and you shouldn’t beat yourself up about it. The next time you need to opt out of exercise, check out our list of legitimate excuses for missing your workout. If your reason is on this list, put you feet up, guilt-free! If it isn’t on here, though, get off your backside and go workout!
1. You’ve Just Had a Baby: According to health and fitness expert Erin Whitehead, ‘Having a baby is maybe the most valid reason for not working out. It’s typically recommended that you wait six weeks after giving birth before you work out and even longer if you’ve had a C-section. Your body is recovering from a major physical even and not only should you cut yourself some slack, but it can be dangerous to exercise too soon. Postpartum bleeding, called lochia, can continue well past the four-week mark, and overdoing anything can cause bleeding to increase.’
2. You’re injured: ‘It’s not only important to skip your workouts when you’re injured, but it’s a necessity if you want to feel better,’ Whitehead asserts. ‘Giving your injury a break is essential to letting it recuperate so you’re able to get back on the horse again soon. Putting more strain on an injury is just a recipe to get sidelined for good. Talk to your doctor or physical therapist to find out what activities you can do with your injury. It might be possible to modify exercises so you can still work out, but there might be exercises to avoid, too. Being injured can be a positive in some ways, though. Nothing makes you miss working out more than not being able to do it, and this type of setback can also push you to discover new workouts you enjoy.’
3. You’ve Had Surgery: Whitehead notes, ‘In the case of a major surgery—or even a minor one—you can skip the sweat session sans guilt. The last thing your body needs after a major medical event is to work harder: It’s working hard enough on recovering and feeling better. Work with your doctor to find out when you can safely work out again, and heed his or her advice.’
4. You’re Not Sleeping Enough: ‘Sleep is more important for your health than working out,’ says Whitehead. ‘If you didn’t sleep well (or at all), are jet-lagged or are adjusting to a new schedule, rest up before hitting the gym again. Chronically skipping sleep to exercise doesn’t do a body (or mind) a lot of good. If you’re just feeling a little tired after a night or two of poor sleep, exercise might actually give you an energy boost.’
5. You’re Ill: Whitehead points out, ‘The general rule is that if your illness is above the neck (e.g., runny nose, sore throat) you can safely workout. If your illness is below the neck (e.g., stomach issues, lungs, full-body aches) it’s best to rest. But in the early stages of a really bad cold, we still say it’s totally fine to skip the gym. When your body isn’t feeling it, you know it—and it’s OK to hit the couch for a couple of days instead so you can let your body focus on expending extra energy toward fighting off illness.’
6. You’ve Just Completed a Major Fitness Event: You’re entitled to a day off from your usual workout if you’ve just ran a marathon or slogged through a Tough Mudder. Whitehead advises, ‘After a big event, you might want to go on a walk and do some mild stretching to help alleviate any soreness, but it’s probably a good idea to give yourself a break so you can properly recover.’
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