Should You Exercise When You Have a Cold?
You’ve decided to get in shape this year, but now you’ve come down with a case of the sniffles. Should you put your workout routine on hold or muster on? Should you exercise when you have a cold?
Evaluate Your Symptoms
Should you exercise when you have a cold? First, think about whether or not you have enough energy to exercise safely. If so, evaluate your symptoms with this simple rule of thumb.
According to author Richard Besser, MD, the “neck rule” can be used to determine whether you can push through your workout or whether you should take it easy.
The rule is this: if your symptoms are above the neck, it’s safe to break a sweat. This would include symptoms such as a stuffy nose, sinus pressure, or sneezing.
If symptoms are present in the chest or abdomen, it may be best to take a few days off and allow your body to heal. These “below the neck” symptoms could include chest congestion, vomiting, or an upset stomach.
What Exercises Should You Do?
Many runners, weight trainers, and miscellaneous gym rats enjoy pushing their bodies to their limits – we at Anatomy of Adventure included. However, this is not advisable during even a minor illness Your body needs that energy to fight off the microorganisms causing your symptoms.
So, your normal routine may be a bit much for you when you’re under the weather, and performing it could make you sicker. But, there are plenty of “cold safe” exercises you can do to keep up the habit until the sniffles clear.
Walking
Taking a 20-minute walk could actually make you feel better. How? For one thing, you’ll be getting out of the house, where you’ll be breathing fresh air and (possibly) soaking up some sunshine, which has been known for centuries as a means of improving health.
Also, Besser says, “If your sinuses are plugged up, walking will stimulate you to take deep breaths and can help open up those passages.
Jogging
Andrea Hulse, DO and runner from Maryland, USA, advises, “Running is a natural decongestant, and it can help clear your head and feel normal again.” If jogging is part of your routine, you can safely continue to jog when you have a cold – just turn down the intensity of your workout.
Stretching
Stretching is a form of low-intensity exercise, and it can help work out any stiffness caused by laying around more than usual.
Dance
Dance is a low-impact exercise and it is easy to vary the intensity and duration to your current energy level. Also, a recent study found that listening to music for less than an hour resulted in “less cortisol [stress hormone] and more cold-fighting antibodies.”
Exercises to Avoid
Until your symptoms are fully cleared, avoid long, intensive exercises, such as endurance running. In 2007, the Journal of Applied Sciences published information which indicated “that immune function may be compromised for up to 24 hours after prolonged, continuous exercise (1.5 hours or longer).”
You should also avoid the gym until symptoms subside. Why? Gyms involve close contact with other people and with shared equipment. You caught your cold somewhere, but you shouldn’t spread it at the gym!
You should also take the weather into consideration before walking, jogging, or biking outdoors. Cold season is often just that – cold! Cold air can irritate your airways, making symptoms worse.
If you do find yourself in need of rest, don’t hesitate to give your body what it needs. In the meantime, you can check out the latest fitness and outdoor gear to prep for your big comeback!
One part Lois Lane, one part Jimmy Olsen, one part Johnboy Walton, and a bit of that Clark Kent secret identity thing thrown in for good measure.
Cara Siera is a freelance writer and photographer with a passion for travel and exotic cuisine. Join Cara, her husband Marc, and one very spoiled German Shepherd on their next great adventure.