Introduction
A cold is a common viral infection of the upper respiratory tract, including the nose, throat, sinuses, and bronchi. Symptoms of a cold include sneezing, coughing, a sore throat, and a runny nose. When you’re feeling under the weather, it’s natural to wonder if it’s okay to work out with a cold.
People may think to work out with a cold if they feel like their energy levels are still up or if they’re trying to avoid taking time off from the gym. But is it a good idea? Read on to learn what experts say about exercising with a cold, safety tips, and the pros and cons of working out when you have a cold.
The Pros and Cons of Exercising with a Cold
Exercising with a cold can be beneficial in some cases, but there are also risks involved. Here’s a look at the pros and cons of working out with a cold.
Benefits
According to a study published in the European Journal of Applied Physiology, moderate-intensity exercise can help reduce the severity of cold symptoms. The study found that people who exercised moderately during a cold had less severe respiratory symptoms, such as coughing and sneezing, than those who didn’t exercise.
Risks
On the other hand, intense exercise when you have a cold can make your symptoms worse. According to a 2017 review published in the British Journal of Sports Medicine, vigorous exercise can increase the risk of developing an upper respiratory tract infection. So if you’re already dealing with a cold, you should avoid intense exercise.
What Experts Say About Working Out with a Cold
Most experts agree that it’s generally safe to do light to moderate exercise when you have a cold, as long as your symptoms are mild. However, if your symptoms are more severe, you should take a break from exercise until you’re feeling better.
Dr. David Nieman, a professor of health and exercise science at Appalachian State University, says, “If your symptoms are above the neck — sneezing, runny nose, scratchy throat — then light exercise is OK. But if your symptoms are below the neck — chest congestion, hacking cough — then rest is best.”
Is it Safe to Exercise with a Cold?
It’s important to listen to your body when deciding whether or not to work out with a cold. If your symptoms are mild, light to moderate exercise can help reduce the severity of your cold symptoms. However, if your symptoms are more severe, you should take a break from exercise until you’re feeling better.
When to Seek Medical Advice
If your cold symptoms last longer than a week or if you experience any serious symptoms, such as difficulty breathing, chest pain, or a fever, you should seek medical advice. Your doctor can advise you on when it’s safe to start exercising again.
How to Exercise Safely with a Cold
If you decide to exercise with a cold, there are a few steps you can take to ensure you stay safe and healthy. Here are a few tips for exercising safely with a cold.
- Drink plenty of fluids: Staying hydrated is key to staying healthy when you have a cold. Make sure to drink plenty of water before, during, and after your workout.
- Take breaks as needed: If you start to feel too tired or too sick, take a break from your workout. Don’t push yourself too hard.
- Avoid contact sports: Contact sports such as football and basketball can put you at risk of spreading your cold to others. Avoid these types of activities while you’re sick.
- Wash your hands: Washing your hands often can help prevent the spread of germs. Make sure to wash your hands before and after your workout.
Benefits of Working Out with a Cold
Working out with a cold can provide several benefits, including:
- Reduced stress: Exercise releases endorphins, which can help reduce stress and improve your mood.
- Improved sleep: Regular exercise can help improve your sleep quality, which is important for fighting off a cold.
- Boosted immunity: Research has shown that regular exercise can help boost your immune system, making it easier for your body to fight off a cold.
Tips for Working Out with a Cold
Here are a few tips for exercising safely with a cold:
- Choose low-impact activities: Low-impact activities such as walking, swimming, and yoga can help you stay active without putting too much strain on your body.
- Listen to your body: It’s important to listen to your body and take breaks when needed. Don’t push yourself too hard.
- Be aware of your symptoms: Pay attention to your symptoms and stop exercising if they get worse. If your symptoms persist for more than a week, seek medical advice.
Conclusion
Working out with a cold can be beneficial if your symptoms are mild, but it can also be risky. Be sure to listen to your body, take breaks as needed, and avoid contact sports while you’re sick. If your symptoms persist for more than a week or if you experience any serious symptoms, seek medical advice. With the right precautions, you can stay healthy and active even when you have a cold.
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