Working Out When You’re Sick + How to do it & Why You Should

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I know when you’re under the weather the last thing you feel like doing is workout but trust me, it can decrease the time that you’re sick way faster than you think! In this blog post I’ll talk about why you need to workout when you’re sick and what 3 exercises are perfect for the occasion. Let’s dive in!


First let’s cover why working out is actually good to do when you’re feeling under the weather.

When you’re sick your immune system has been weakened. Rest and fluids are obviously really important to help you feel better but low-impact exercise can actually help you get better, faster.

Now, this isn’t to say that you should go crazy here. There are a few symptoms that are big fat DON’T WORKOUT signs that you shouldn’t ignore such as:

  • A fever over 100 degrees F
  • Vomiting
  • Diarrhea
  • Cold Sweats
  • Body Aches
  • Trouble eating/drinking

There are probably a few more things that you shouldn’t do and remember, I’m not a doctor, so consult with yours if you aren’t sure it’s safe for you to exercise based on how sick you are.

The general rule is that if your symptoms are above the neck like coughing, sneezing, headache, etc then exercise is generally safe. Again, talk to your doctor if you aren’t sure.

Moving right along, let’s talk about what 3 exercises are perfect to help you kick the sickness away!

Why you should work out when you're sick and the 3 exercises to do.

Safe Exercises to do While Sick

 1. Yoga

So the best thing about yoga is that there are so many different variations of the practice. It’s absolutely my favorite thing to do when I’m sick, stressed or too tired to do more intense workouts.

While some forms are much tougher than others, finding some relaxing, slow-paced yoga practices are perfect for a head cold or mild sickness.

Now I have practiced yoga on and off for a few years now and you do NOT need to be any kind of expert to do yoga. A lot of women tell me yoga seems boring or even intimidating but first and foremost yoga is for mental and physical health above anything else. Yoga is literally made for healing and being a beginner is just as wonderful as being an expert.

In fact, even if you don’t do any other kind of exercise, practicing yoga is perfect for your body and mind.

Here are my top 3 go-to yoga videos for when I’m under the weather or looking to just take care of my body:

     Yoga with Adriene – Yoga For When You Are SICK 

     Shona Vertue – 30 MINUTE GENTLE YOGA | Full Sequence

     Boho Beautiful – Yoga To Cure ♥ Revitalize & Energize Your Body

2. Walking


Maybe you’ve thought about this one already or you skipped past the idea. Walking is great even if you aren’t sick. People have completely transformed their bodies just by walking!

So the reason walking is so amazing, especially when you’re sick, is that it’s so low intensity and doesn’t take much extra energy to do, that you’ll be able to take the pace you need and still get the benefits of working out your muscles.

How does walking work out your muscles? Well it’s obvious that walking works out your legs but with good posture you’re working out you back, stomach and shoulders as well. You can also carry some light weights for an extra challenge for your arms. Again, very simple and easy but can make a big difference in your energy levels and help your immune system fight off your sickness.

You can walk on a treadmill but walking outside and getting fresh air is a great, relaxing way to help your body heal.


3. Swimming


Ah, swimming! I know that swimming isn’t always an option. Maybe you don’t have a pool at your house or anywhere near by that you can use or the weather isn’t conducive but if you can, swimming does wonders for the body!

Our muscles thrive in the water. Unlike all other “land” exercises, you’ll get a full body workout without any strain on joints or muscles. In fact, while you put effort into doing laps your muscles are getting a massage!

Both fun and relaxing, swimming at minimum can help you get your body moving without compromising rest time.

Near the ocean? The salt water can help clear your sinuses and the sun will rejuvenate your energy!

If you decide to exercise outside, especially while sick, don’t forget to hang out in the shade and drink PLENTY of water to prevent overheating. Sweating is great for you but no reason to overdo it!




  • Add some fruit and lemon to your water for an extra vitamin boost, a better taste and a detox effect.
  • Stretch even if you’re just walking. Your muscles need this more than ever when you’re sick.
  • Get an extra boost of energy with green tea rather than coffee, which can actually dehydrate you. Add honey for flavor!


Love, light and coffee,

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