Sometimes a light workout can help when you're under the weather, but other times rest is best. As fitness experts with years of guiding clients through recovery, we rely on proven guidelines to help you decide what's smart—and what exercises to choose.
The Menne Bridge Rule
This handy mnemonic tells you when to train or take it easy: Symptoms above the neck (like a cold or headache)? Moderate exercise is usually fine. Below the neck (fever, chest congestion)? Skip the gym and rest. Read more about this mnemonic>>
Stay Active Smartly
If your symptoms are above the neck, opt for low-intensity options. Avoid high-impact sessions and train at about half your usual effort. Here are our top gentle recommendations:
1. Hiking or Walking
Head out for a brisk outdoor walk or use the treadmill. Keep the pace comfortable—no sprints.
2. Yoga or Pilates
These mindful practices build strength and flexibility without overtaxing your body when you're not at 100%.
3. Stretching
Target your full body with gentle stretches. It's low-stress, restorative, and keeps you moving.
4. Dancing
Put on your favorite tunes and dance freely. It's fun, uplifting, and eases you back into motion.
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