If you’ve been under the weather recently, you know how frustrating it can be to feel stuck on the sidelines. As fitness enthusiasts, we’re used to moving our bodies regularly, and an extended period of inactivity can feel like torture. But when illness strikes, the best thing you can do for your body is to rest. That being said, there’s a way to incorporate some gentle movement without overexerting yourself—and today, I want to share a little routine I sometimes do when I’m sick.
To be clear, this is not a workout in the traditional sense. The goal is not to push limits, break a sweat, or increase heart rate significantly. Instead, this is a light movement protocol designed to circulate blood, oxygen, and glycogen reserves while providing a mental boost—all of which can contribute to the healing process. If my respiratory rate or heart rate increases noticeably at any point, I know I’m pushing too hard and need to back off.
Treadmill Walk – 1 mile at 3 mph with no incline.
Bodyweight Circuit (10 reps each, 3 rounds):
Squats
TRX Rows
Hip Bridges
Push-Ups
I’ve been using this protocol for years and always find it beneficial. Sometimes, even just the walk by itself is enough to shake off that sluggish, sedentary feeling that comes with being sick.
Blood Circulation – Movement increases circulation, helping deliver oxygen and nutrients throughout the body. This can assist in recovery without overtaxing your immune system.
Mental Boost – A short walk or light bodyweight movements can lift your mood, which is especially helpful when you’re feeling down from being sick.
Muscle Activation – When we’re inactive for too long, our muscles can tighten up. These low-intensity movements keep them engaged without causing fatigue.
While this light movement can be beneficial, it’s important to remember that rest is your best strategy when battling illness. Pushing too hard or expending too much energy can prolong your recovery and leave you feeling worse. If your body is telling you to stay in bed, listen to it! Your immune system works hardest when you’re sleeping and resting, so don’t sacrifice recovery to stay active.
If you decide to try this recovery routine, do so with caution. Pay attention to how you feel, and if you experience increased fatigue, dizziness, or worsened symptoms, stop immediately and rest.
At The Bodysmith, we emphasize working hard AND working smart. Knowing when to push and when to rest is just as important as knowing how to train. If you’re under the weather, take it easy—your fitness will still be there when you’re fully recovered.
Stay healthy, listen to your body, and don’t be afraid to take a true rest day when needed!
~Coach Brad
