Guide to Working Out when Sick

This post is sponsored by Bayer. To make sure these products are right for you, always read and follow the label.

One of the worst parts about being sick is the interruption to your fitness routine, because we all know how hard it was to get into that steady routine. Being sick is a disruption to everyday life in general, yet when it comes to exercise, it can seem like unfair sabotage.

Yet know that sometimes it’s ok (or even better for you!) that you maintain your workouts even when you’re not feeling your best. How do you know if it’s ok to workout? Generally speaking, if you have enough energy to get moving and your symptoms are above the neck (such as nasal congestion, headaches, sneezing or a runny nose) then you’re good to go. For myself, if my cold was in my chest and impaired my breathing in any way – I tended to stay on the safe side and not push my luck.

It’s important to note that it’s not always a good idea to keep exercising through a cold. If you have any doubts, check with your doctor beforehand.

If you have a cold and/or feel sick but feel like working out is still in your best interest – here’s your guide to take a few extra steps at this time.

Guide to Working Out when Sick


Guide to Working Out when Sick

Don’t forget to stretch: We know we should ALWAYS stretch before and after working out – but stretching while you’re sick can help relieve muscle stiffness from a day spent recovering in bed. If you’re not feeling up to your full workout, opt for a stretching-only routine. There’s even some great targeted stretches out there like handstands, which are good for relieving nasal congestion! 

Take care of that runny nose: Rest time between sets is for your muscles to take a break – not to blow your nose. Don’t let annoying congestion or a runny nose slow you down. Do your best to help alleviate these symptoms before you exercise. Try using hydraSense Daily Nasal Care to help clear up sinus issues (like nasal obstruction, secretion and/or pressure) to ensure a smooth workout and help you breathe better. 

Update your regime: Yes – you normally love the feeling your high-intensity kickboxing cardio class gives you, but when you’re sick it’s best to keep the intensity dialed down. Activities like yoga and aerobics offer the perfect way to get better without skipping a day. The internet is full of low-intensity/sick day workouts so make sure to find one that feels right to you. It might just mean slowing down the pace a little on that treadmill.

Get the right support: A cold can leave you feeling sore and achy, so make sure your equipment helps reduce the impact of your workout. Those shoes may still look fresh, but the insoles could be completely worn down on the inside. Try  Scholl’s Active Series for extra cushion and arch support! I have some in my workout shoes and my daughter loves them in her cheer shoes as well. During athletic activities, the foot is subject to the shock impact of 2–3 times your body weight. Dr. Scholl’s® Active Series™ Replacement Insoles reduce shock by 40 percent and can help to alleviate pain from sports-related injuries, including shin splints, runner’s knee and plantar fasciitis. Not only for foot health and support, I like to think it adds that extra bounce in the step too!

You can’t always prevent illness {I wish!}, but when it happens, that doesn’t mean it has to throw you off your routine completely!

How do you keep going when you’re sick?


This post is sponsored by Bayer. To make sure these products are right for you, always read and follow the label.



Similar Posts