5 Simple Exercises To Do When Sick 

Simple Exercises To Do When Sick 

It’s Inevitable – everyone gets sick at some point in their lives, and no matter what it is, it always feels like a drag. You might not be feeling like yourself, running a fever, and even being in bed for a few days.

It can be easy to want to do nothing and sleep it off, but if you are willing to make an effort, there are simple exercises you can do when feeling under the weather that can help you regain some of your strength and improve your physical and mental well-being. 

Read on to fine out five simple exercises to do when sick. But first, there are some important things to know before exercising when sick.

Important Guide For Exercising When Sick

The following are the general guide for exercising while sick:

  • If your symptoms are all “above the neck,” such as a runny nose, nasal congestion, sneezing, or minor sore throat, exercise is usually okay. However, consider reducing the intensity and length of your workout. For instance, you could take a walk instead of going for a run.
  • If your symptoms are “below the neck,” such as chest congestion, a hacking cough, or upset stomach, avoid exercise.
  • Do not exercise with others if you have contagious illnesses like COVID-19.
  • If you have a fever, fatigue, or widespread muscle aches, do not exercise.
  • Let your body guide you. If you feel unwell, take a break. A few days off from exercise when you’re sick should not affect your performance.

5 Simple Exercises To Do When Sick 

Below are the top five simple exercises to do when sick. 

1. Walking

Walking is one of the best ways to increase your circulation and energy levels and stimulate your lymphatic. A brief walk of 20 minutes can help you enjoy the health benefits of regular exercise while easing your symptoms. 

Try to go for short walks outside (or inside, if you’re feeling up to it). Not only will you be getting some fresh air and gentle exercise, but you may also benefit from some added Vitamin D from the sun. Keep it simple; take it slow if it’s too strenuous or causes discomfort.

2. Chair exercises

If walking isn’t an option, chair exercises can still provide some physical activity. Get a chair and put it in the middle of the room. Then stand with your feet spread and arms at shoulder height, slowly reaching to one side and the other. Or, place your hands on the back of the chair and do side lunges or push-ups. Both options provide some core and upper-body exercise without stressing your joints.

Squats, calf raises, triceps dips, and arm circles are other exercises that can be done while seated in a chair. You don’t have to go crazy; even a few reps will help your body get the needed movement.

3. Swimming

Swimming works your entire body from head to toe, which is one of its most significant advantages. Swimming can be a great option if you have access to a pool.

The natural buoyancy of the water makes it an ideal environment for exercise, as the weightless sensation can reduce any strain that might otherwise be felt on your body. Make sure you start slow and work your way up.

However, certain people may find it difficult to breathe while congested or may be irritated by chlorinated waters.

4. Stretching

When you’re tired or run down, stretching can be a great way to get some energy and refresh. Gentle stretching can help increase flexibility and range of motion and help to improve circulation, and reduce pain. 

You can gently practice stretching by moving your limbs around to help alleviate joint stiffness or muscle tension. Don’t overexert yourself; focus on slow, steady movements and be gentle with yourself. Try holding a stretch for at least 10 seconds to feel the full benefit.

5. Stationary Biking

Riding on a stationary bike is one of the easiest exercises you can do when sick. It is an easy exercise because it provides a low-impact workout that is gentle on joints, making it a suitable option for people with joint pain or arthritis.

Furthermore, it allows for easy adjustments in resistance and intensity, making it customizable to anyone who is not feeling too well.



By making time to fit in these simple exercises while you’re ill, you can help your body to get back on the path to health and well-being. Even if you feel too unwell to do anything else, move your body a bit. Even something as simple as rolling your neck, making fists, and opening your palms can help your body regain strength. Recovery takes time, so listen to your body and do what you can to make it more comfortable.




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