Sometimes when we miss a workout, we know full well that we are just making “the dog ate my homework” types of excuses that wouldn’t fool anyone—not even you! But then there are the times when we have a valid reason for skipping a workout. Sometimes life really does get in the way. Sometimes you really do have to skip a workout, and don’t need the extra guilt for doing so. You shouldn’t beat yourself up for missing a day or even a week (or more) of workouts if you have a legitimate reason to opt out. But you should check in with yourself so you know whether it’s a valid excuse or whether you should be a little tougher on yourself. To help you tell the difference, we’ve come up with a list of times you can totally pass on a workout—without feeling an ounce of guilt.
7 Justifiable Reasons to Miss a Workout
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! 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. If you can’t run because of a knee injury, you might be able to try Pilates. If you have a stress fracture, you could fall in love with the bike or rowing machine or try a low-impact class.
3. You had surgery (or the doctor told you to lay off exercise).
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. The last thing you want is to pass out while you’re on the treadmill.
4. You chronically get too little sleep.
Sleep is more important for your health than working out. 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. But it’s up to you to know the difference between a little fatigue and the exhaustion that comes from true sleep deprivation. Odds are, if you could fall asleep at 7 p.m. for the night, it’s probably a good idea to skip the gym that day.
5. You’re sick.
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. The last thing you want is to spread the germs to others or to pick up something else during cold and flu season!
6. You just completed a major athletic/endurance event.
Just ran a marathon? Slogged through a Tough Mudder? Competed in your box’s CrossFit competition? You’re entitled to a day off from your usual workout. 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.
7. You’re actually too busy.
Sometimes, despite your best efforts, intentions or desires, life really does get in the way of working out. You had a dentist appointment, worked all day, hauled your kids to soccer practice, baked a cake for a birthday party at work, made dinner, paid the bills, and now it’s 9 p.m.–and you didn’t get your workout in. That’s fine! If you’re genuinely too busy, you’ll know it. But if this is always the case, try to find a plan to work more exercise into your hectic schedule, even in small bursts. Remember, too, that exercise is great stress relief and much-needed “me” time for many people; it can make all of those busy tasks seem more manageable!
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