A Guide to Sick Day Workouts

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

Guide to Sick Day Workouts

One of the worst parts of being sick for me is the interruption to your fitness routine. Sometimes it’s ok (or even better for you!) to maintain your workouts even when you’re not feeling your best. For me, working out is not negotiable. I feel better and have more energy when I work out regularly, even when feeling under the weather.


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. 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.

Before you lace up, read these tips for safe sick day workouts:

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 this one for relieving nasal congestion. I find my back gets super sore if I am down for the count for a couple of days in bed, which means I need to get back to yoga fast. Yoga stretches help my lower back pain. My sick day workouts almost always feature some yoga content.


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. Of course if you are too stuffed up stay home another day and do your stretching there.


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. Do it at home if you have to. I find personally for me I have to get back to the gym as soon as possible. 1-2 days off is often enough for me to feel well enough to return to the gym.


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. I switch mine out with Scholl’s Active Series for extra cushion and arch support. True story – I just put a pair of Dr. Scholl’s in my winter boots and they are super comfortable now.

Don’t Sideline Your Workouts

You can’t always prevent illness, but it doesn’t have to throw you completely off your routine! Sick Day workouts can help you feel less sick when laid up. 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.


Mom of two beautiful active girls, traveller, fitness junkie, social media consultant, and keeper of the sanity.


  • Monica

    I tend to slack off on any exercising when I’m not feeling great, but you’re so right, when I do exercise, it always makes me feel energized. These are really great tips for safe sick day workouts and I’m going to start following them!

  • Laura

    I need to get some hydraSense, I’ve been stuffed up for days now. It is always nice to get back into a routine after being sick and these tips are just what I needed, thank you!