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Skipping a workout might be taboo in your book. However, exercising 365 days a year is not only a difficult task, but also impossible to maintain if you want to live your life. AND your body needs a break from time to time.

1. You struggle with symptoms below the neck.

Regular exercise helps boost your immune system, but be careful when you’re sick, especially if your symptoms are below the neck. “The rule of thumb for taking sick time off has long been to follow the ‘above the neck’ rule,” says Kathryn Yeakel, an exercise physiologist and associate professor of clinical health at the Yale School of Public Health in New York. York Haven, Connecticut.

If your symptoms include nasal and head congestion and sneezing, exercise is normal and may even help you feel better, as the hormones released during exercise can clear your head a bit. But when symptoms are below the neck — such as a sore throat, cough, chest tightness, fever, and abdominal pain — you’re better off giving your body a break. Can’t decide where you fall on this spectrum? “When in doubt, sit down,” she adds.

2. You are dealing with trauma.

Every injury is unique, but exercising through an injury can prolong the healing process or make the injury worse, says Lauren Corzan, a fitness professional and regional manager for Aquila in Atlanta. What’s more, you can even compensate for your injury, which may lead to injuries to other parts of your body. Of course, this depends on the injury, and you may want to change your activities or choose exercises that don’t involve the injured area. But if you can’t avoid the injured area during exercise or change your movements, it’s better to skip the workout.

3. You have a serious hangover.

Had a little too much fun last night? Permission granted to skip this workout. “Alcohol is not only dehydrating, but it’s also a depressant that slows reaction time and impairs coordination,” Yeakel says.

Translation? You are more likely to sustain an injury that prevents you from exercising. If you do If you want to exercise, make sure you’re hydrated before, during, and after your workout, and choose lower-intensity exercises like walking or yoga to avoid exacerbating headaches and gastrointestinal distress, Korzan says.

4. Bedtime is approaching.

If you’ve had such a busy day that it’s almost bedtime and you still haven’t logged your workout, you have permission to hit the gym. “Sleep is important for muscle repair, weight control, and brain function, and while it’s good to prioritize exercise over going to bed every now and then, don’t make it a habit,” says Korzan. Also, the later you exercise, the harder it is to fall asleep.

5. You feel a lot of stress.

While there are people who thrive on stress and use it for intense training, most people don’t. It’s okay to give yourself an extra day off when your brain and body feel overwhelmed. “When the thought of a regular workout feels overwhelming, take a step back and focus on getting some fresh air and taking mindful walks to relax,” Yeakel says.

6. You haven’t taken the day off yet this week.

If you exercise hard (think heavy resistance training and high-intensity interval training), one recovery day per week is guaranteed, – says Korzan. You can still be active on this recovery day, but keep the intensity low by focusing on things like walking, stretching, or foam rolling.