Introduction
A cold is a viral infection that affects the nose, throat, and sinuses. It generally causes symptoms such as sneezing, coughing, sore throat, congestion, and fever. So, should you exercise with a cold? In this article, we’ll explore the benefits and risks of exercising with a cold, as well as tips for doing it safely.
Benefits of Exercising with a Cold
Though it may seem counterintuitive to exercise when you’re feeling under the weather, there are some potential benefits to exercising with a cold.
Improved Immune Function
According to a study published in the journal Brain, Behavior, and Immunity, regular exercise can help your body fight off infections. The study found that people who exercised regularly experienced fewer upper respiratory infections than those who didn’t.
Increased Energy Levels
It’s no secret that exercise can give you an energy boost. When you have a cold, the last thing you want to do is get up and move. But if you can manage to get yourself going, you might find that you have more energy than you thought. A study published in the journal Sports Medicine found that regular exercise can improve your overall energy levels.
Improved Mood
Exercising with a cold can also help improve your mood. According to a study published in the journal Psychosomatic Medicine, exercise can reduce feelings of depression and anxiety. So even if you don’t feel like getting out of bed, taking a short walk or doing some gentle stretching can help lift your spirits.
Risks of Exercising with a Cold
Though there are some benefits to exercising with a cold, there are also some risks to consider.
Exacerbating Symptoms
Exercising with a cold can cause your symptoms to worsen. If you have a fever, exercise will raise your body temperature even higher. This can make you feel worse and increase your risk of dehydration. Exercise can also cause congestion and coughing to worsen.
Worsening the Cold
If you push yourself too hard during your workout, you could end up making your cold worse. Pushing your body too far can weaken your immune system and make it harder for your body to fight off the virus.
Increasing Risk of Injury
When you’re sick, you’re more likely to be tired and unfocused. This can increase your risk of injury from overexertion or poor form. It’s important to take it easy and focus on good form when exercising with a cold.
Tips for Safely Exercising With a Cold
There are some things you can do to make sure you’re exercising safely with a cold.
Listen to Your Body
The most important thing to remember when exercising with a cold is to listen to your body. If you’re feeling too tired or sick to exercise, take a break and rest. Don’t push yourself too hard or try to power through your workout.
Avoid High Intensity Workouts
High intensity workouts can put a lot of strain on your body, which can make your cold worse. Instead, focus on low intensity activities such as walking or yoga.
Pay Attention to Hydration
Staying hydrated is especially important when you’re sick. Make sure you’re drinking plenty of water throughout the day to stay hydrated and replenish fluids lost through sweating.
Should You Exercise With a Cold?
Now that you know the potential benefits and risks of exercising with a cold, you’re probably wondering whether you should do it or not. The decision ultimately comes down to your individual situation.
The Pros of Exercising with a Cold
Exercising with a cold can help improve your immune system, increase your energy levels, and improve your mood. It can also help you clear your head and relieve stress.
The Cons of Exercising with a Cold
On the other hand, exercising with a cold can exacerbate symptoms, worsen the cold, and increase your risk of injury. It’s also important to note that if you’re feeling very ill, it’s best to skip the workout and focus on getting better.
How to Exercise and Still Take Care of Your Cold
If you decide to exercise with a cold, there are some things you can do to make sure you’re taking care of your body.
Choose Low Impact Activities
Low impact activities such as walking, swimming, or yoga are ideal for exercising with a cold. These activities won’t put too much strain on your body, but they can still provide some physical and mental benefits.
Use a Cold Pack
Using a cold pack can help reduce inflammation and swelling in the nasal passages and sinuses. Place the cold pack on your forehead and cheeks for 10-15 minutes at a time to help relieve symptoms.
Follow Up With Rest
It’s important to follow up your workout with plenty of rest. Take some time to relax and let your body recover from the workout. This will help you get back to feeling better faster.
Conclusion
Exercising with a cold can have both benefits and risks. While it can help improve your immune system, increase your energy levels, and improve your mood, it can also worsen symptoms, worsen the cold, and increase your risk of injury. If you decide to exercise with a cold, make sure to listen to your body, avoid high intensity workouts, pay attention to hydration, and follow up with rest. Ultimately, the decision to exercise with a cold is up to you and your individual situation.
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