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All you need to know about working out while sick
When you’re feeling sick, the last thing you want to do is work out. You probably just want to crawl under the covers and sleep for days. But did you know that working out while sick can help make you feel better? Believe it or not, your body burns more calories when you’re sick, so by continuing to exercise, you can actually speed up your recovery! This blog post will discuss some tips for working out when feeling under the weather. And if you’re a coach helping clients maintain healthy habits, using personal trainer software can make it easier to adjust workout intensity and track recovery progress.
Let's take a look at these exercises.
1. Walking
Do you burn more calories when sick? Yes, you actually do burn more calories when sick, but that doesn’t necessarily mean working out is the best idea. Walking is a great low-impact exercise that can help you get your heart rate up without putting too much strain on your body. If you have a cold or the flu, walking can help you get some relief from congestion and coughing. Just be sure to take it easy and listen to your body. You can do a few things to make walking more effective when you’re sick.
2. Jogging
If you have a cold or the flu, working out may not be the first thing on your mind. But if you're up to it, a moderate jog can help you feel better by loosening congestion and temporarily relieving symptoms. Just be sure to listen to your body – if working out worsens your symptoms, skip it.
For effective jogging while sick, follow these tips:
- Drink plenty of fluids before and after working out to avoid dehydration.
- Dress in weather-appropriate clothing to avoid getting chilled or overheated.
- Start slowly and build up your pace as you feel able.
- Pay attention to your breathing and focus on inhaling through your nose and exhaling through your mouth.
- If you start to feel worse during your jog, stop and rest.
Remember – when in doubt, always consult a doctor before working out while sick. They can help you determine if it’s safe for you to exercise based on the severity of your illness.
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Try for FREE3. Yoga
Is it good to work out when sick? If you’re feeling up to working out but don’t want to risk worsening your symptoms, consider doing some gentle yoga. Yoga can help improve your circulation and breathing, both of which can be helpful when you’re sick. Some coaches also integrate nutrition coaching software alongside yoga-based recovery to ensure clients balance rest, movement, and diet. A few poses, in particular, can be especially beneficial when you're under the weather. Try doing some gentle chest openers to help clear congestion in your chest and sinuses.
Poses like a child’s pose and cat-cow can also help relieve tension and fatigue. And finally, the Corpse pose is a great way to relax your body and mind while giving yourself a chance to rest. If you decide to do yoga while sick, listen to your body and only do what feels comfortable. It’s also important to practice good hygiene by wiping your mat and equipment before and after use. And if you’re feeling sick, it’s probably best to stay home and rest.
4. Dance
Should you work out when sick? Yes, you can do a low-intensity workout if you want when sick. Dance is a great way to stay active when you’re under the weather. Not only does it allow you to get your heart rate up, but it also helps improve your coordination and flexibility. And, if you’re doing it with friends, it can be a great way to de-stress and have some fun. There are plenty of online resources that can help you find dance routines that are appropriate for your fitness level and interests. You can also check out local studios or community centers to see if they offer classes or workshops.
Exercises to Avoid When Sick
Exercising while sick that you should avoid:
1. Running
If you have a fever, it’s best to avoid running. Feverish people often feel weak and unsteady, so running could make you more likely to fall or collapse. In addition, if you have a respiratory infection, running can make your symptoms worse.
Instead of running, try walking at a moderate pace. Walking is still a good way to get some exercise while sick. Just be sure to listen to your body and take breaks as needed.
2. Swimming
Swimming is generally safe when you’re sick, but there are a few things to remember. First, swimming can increase your risk of getting an infection from the water if you have diarrhea. Second, pools and other bodies of water can be breeding grounds for germs, so it’s important to shower before and after swimming. Finally, the pool may not be the best place for you if you have a fever since fevers can cause dehydration.
3. Weightlifting
Weightlifting is generally safe when you’re sick, but there are a few things to remember. First, lifting weights can make you dehydrated if you have a fever. Second, lifting weights can make you more likely to get an infection if you have diarrhea or vomiting. Finally, if you have a respiratory infection, lifting weights can make your symptoms worse.
4. Team Sports
One of the worst decisions you can make while sick is to go out and play a team sport. When you’re sick, your body is already working overtime to fight off the infection, and adding the physical activity of playing a sport on top of that will only make you feel worse. In addition, there’s also the risk of passing your sickness on to your teammates.
If you’re feeling sick, it’s best to rest up and take care of yourself, so you can get back to 100% as soon as possible.
The Bottom Line
There's no easy answer when it comes to workout for when you are sick. If you have a fever, vomiting, or diarrhea, it's best to rest and let your body recover. However, if your symptoms are above the neck (a runny nose, congestion, etc.), working out may help you feel better by clearing your sinuses and giving you a boost of endorphins. Ultimately, listening to your body and doing what feels right is important.
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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