Does exercise help cold: Exercise and illness: Work out with a cold?
Exercising When You Have a Cold: Should You Do It?
In this Article
- Should You Exercise When You Have a Cold?
- Too Much Exercise May Increase Colds
- When Should You Call the Doctor About Exercise and Colds?
If you’re looking for a safe way to prevent colds, regular exercise may be the ticket. And you don’t have to run a marathon, either. Moderate activity is all you need.
Exercise improves your overall fitness, which can help boost your immune system — the body’s defense against infections.
Some studies show that “moderate intensity” exercise may cut down the number of colds you get. That type of activity includes things like a 20- to 30-minute walk every day, going to the gym every other day, or biking with your kids a few times a week.
In one study in the American Journal of Medicine, women who walked for a half-hour every day for 1 year had half the number of colds as those who didn’t exercise. Researchers found that regular walking may lead to a higher number of white blood cells, which fight infections.
In another study, researchers found that in 65-year-olds who did regular exercise, the number of T-cells — a specific type of white blood cell — was as high as those of people in their 30s.
Should You Exercise When You Have a Cold?
It’s usually safe to do it as long as you listen to your body. You’ll need to watch out for certain risky situations.
Physical activity increases your heart rate, but so can some cold medicines. So a combo of exercise and decongestants can cause your heart to pump very hard. You may become short of breath and have trouble breathing.
If you have asthma and a cold, make sure you talk with your doctor before you exercise. It may cause you to cough and wheeze more and make you short of breath.
When your cold comes with a fever, exercise could stress your body even more. So wait a few days to get back to your regular exercise program.
Also be careful about working out too hard when you have a cold. It can make you feel worse and slow down your recovery.
Too Much Exercise May Increase Colds
It’s not a problem for most of us, but if you’re an exercise fiend, make sure you take time for rest and recovery after periods of intense training.
Your immune system works best when it isn’t stressed. Scientists say athletes who train intensely without building in recovery time are more likely to get colds or flu.
When workouts get too strenuous, the number of infection-fighting white blood cells in your body can go down. At the same time, your stress hormone cortisol may go up, which may interfere with the ability of certain immune cells to work right.
When Should You Call the Doctor About Exercise and Colds?
If you exercise with a cold, call your doctor if you notice:
- Your chest is more congested.
- You cough and wheeze.
Stop your activity and get emergency medical help if you:
- Feel chest tightness or pressure
- Have trouble breathing or get very short of breath
- Get lightheaded or dizzy
- Have problems with balance
Is Exercise Good for the Common Cold?
Whether you should exercise when you’re sick depends on what your body is telling you.
By Madeline R. Vann, MPHMedically Reviewed by Lindsey Marcellin, MD, MPH
Reviewed:
Medically Reviewed
If you’re thinking about exercising with a cold, there are several things to consider – such as the severity of your symptoms and whether you have a fever.Getty Images
To work out or not to work out? For someone dealing with a common cold, that is often the question. Although powering your way through a run or a salsa class can make you feel great on a regular day, it may not seem like the best idea when you have the sniffles and a cough. The important thing is to stay flexible with your exercise routine.
The Common Cold and Exercise
“Research has shown that when someone has a cold virus, in general, it is safe to exercise,” says Leah Mooshil Durst, MD, an internist at NorthShore University HealthSystem in Chicago, Illinois. “There is no difference in how the body responds to exercising when it is fighting a cold virus.
Some of the participants in a study even said they felt better from their exercise session in spite of their colds, but this did not help them get better faster.”
Infectious disease specialist Catherine Liu, MD, associate professor of clinical medicine in the division of infectious diseases at the University of California, San Francisco, agrees.
“Exercising with a cold or the flu is probably unlikely to cause complications if you do not have other medical problems,” says Dr. Liu. “However, if you have an underlying medical condition such as asthma, heart disease, or other medical illnesses, you should check with your doctor first, as exercise may worsen an underlying medical problem.”
Moderate exercise won’t prolong your illness or make your symptoms worse, but it may not shorten them, either. One possible benefit of exercising with a cold: If you’re generally well-hydrated, a workout can break up congestion, notes Dr. Durst. However, your congestion could worsen if you’re dehydrated.
When You Can Exercise With a Cold
“When you are sick, the most important thing to do is listen to your own body,” advises Liu. You can exercise if:
- You want to and have the energy.
- Your symptoms are mild, such as just a runny nose.
- You have been fever-free for 24 hours.
When You Shouldn’t Exercise With a Cold
Avoid exercise when:
- You have a fever.
- Your body aches.
- You have a cough.
- You have flu symptoms, such as vomiting, diarrhea, or rash.
- You have a cold along with chronic health concerns, such as heart disease or asthma.
While you may think you can sweat out a cold, Liu advises against it. If anything, the opposite is true. “Sweating does not help get rid of a cold,” she says. “Rest and staying hydrated by drinking liquids are important in helping you get better.”
Don’t Forget Cough and Common-Cold Etiquette
Gyms can turn into hotbeds of infection if people don’t take the right precautions when they’re working out with a cold.
If you do go to the gym when you’re sick or recovering, mind your sick-person manners:
- Cover your mouth with a facial tissue when you sneeze or cough, or cough into your shoulder — not your bare hands, which are more likely to spread germs.
- Wipe off any equipment you use.
- Throw used facial tissues in the trash.
- Wash your hands with soap and water or use an alcohol-based sanitizer before and after your workout.
“Proper respiratory etiquette and hand hygiene are essential to prevent the spread of disease,” emphasizes Liu.
When Being Sick and Exercise Collide
“A person should always seek medical attention if during exercise they experience chest pain or [a feeling like] indigestion, difficulty catching their breath, wheezing, feeling faint, worsening body aches, or cola-colored urine,” advises Durst.
If you can’t bear to take time off from your fitness routine to nurse a cold, it won’t hurt you to throw on your shoes and workout clothes.
Just listen to your body, and oblige if you think you need a rest day. You’ll be back on the treadmill soon enough.
By subscribing you agree to the Terms of Use and Privacy Policy.
Why Your Cough Symptoms Get Worse at Night
Got a nagging night cough that’s interrupting your sleep? Here’s why it happens and what to do to feel better.
By Lisa McClure Guthrie
Cold and Flu Remedies: Which One Is Best for You?
Drugstore cold medicine and flu products seem to multiply daily. Learn how to pick the right one for your cold symptoms.
By Madeline R. Vann, MPH
Your Fall Vaccination Guide: Protect Yourself Against the Flu, Pneumonia, and Shingles
Staying up-to-date on certain vaccines, including COVID-19 shots and boosters, is vital for staying healthy, especially for people age 50 and older.
By Brian P. Dunleavy
10 Tips for Day and Night Cough Relief
From drugstore staples to home remedies, find out what you should include in your arsenal for fast cough relief.
By Charlotte Libov
7 Natural Remedies for Congestion Relief
A stuffy nose and clogged sinuses are no fun. Try these natural congestion remedies and start breathing better now.
By Erica Patino
Summer Colds Are Making a Comeback
Summer colds are making a comeback as masks come off and people swap germs once again. Here, experts weigh in on what to do if you get sick.
By Paula Derrow
Why Proper Hand-Washing Is Essential During Cold and Flu Season
Whether you use soap and water or hand sanitizer, keeping your hands germ-free can help protect you against influenza and reduce the risk of spreading…
By Elizabeth Millard
Why Do We Feel Cold When We Have a Fever?
Having a fever and the chills at the same time may seem bizarre, but it’s actually a sign that your body is doing its best to fight off an infection.
…
By Kristen Stewart
Should You Feed a Cold and Starve a Fever?
Though the saying “feed a cold and starve a fever” is commonly heard, science shows there are plenty of reasons not to follow that advice.
By Linda Melone
Fitness expert told whether it is possible to train with a cold – Moscow 24, 01/29/2023
Moscow 24 observer, fitness expert and TV presenter Eduard Kanevsky told whether it is possible to train in the gym with the first symptoms of a cold.
Photo: depositphotos/Vadymvdrobot
The fitness industry is considered one of the most unprofitable forms of business. On average, the profit of a club with a more or less good flow of regular and new customers is no more than 15% per annum. And this is not due to the fact that fitness in Moscow is not as popular as one might think. The reason is a lot of competition in the market, which leads to the inevitable price reduction to attract new customers.
In addition, the cost of equipment (and its maintenance) is very high.
Fitness is also characterized by seasonality. May and New Year holidays, summer period – all this significantly affects attendance, and hence profits. Objectively: clubs operate in full for no more than seven months a year.
In addition to the above factors, attendance decreases during the period of seasonal SARS and influenza. Most often it is winter and autumn. For business, visitors who fall ill are also a loss of profit. And for a client who does not want to lose the result, a completely logical question arises: is it possible to go in for sports if he has a cold? Let’s figure it out!
There is a theory that if you exercise at elevated temperatures, the body activates the immune system. This, in turn, inevitably leads to healing. Perhaps there is some truth here: the level of certain hormones increases from the loads, which really boost the immune system. But the possible complications of such therapy outweigh the doubtful benefits.
In other words, if you have a fever, it’s not worth exercising at all. Including because you risk infecting others.
When it comes to a mild cold without fever or weakness, moderate exercise will do the trick. But by no means excessive. This means that if you work out regularly, do about half as much of your usual work in the gym. If you try to do the exercises in the usual mode, the immune system simply can not cope.
Photo: portal of the Mayor and Government of Moscow/Maxim Mishin
Any training is stressful, and certain resources are needed to adapt to it. During a cold, he hits even harder, which is why it is worth reducing the load. Don’t worry, pumping blood at half strength is much better than skipping class altogether. It is perfectly acceptable to reduce the number of workouts per week – also twice. You are guaranteed to keep your results and not get sick, inevitably losing two to three weeks without training at all.
Just be patient.
Nutritionists have a saying: “It’s better to eat the wrong meal than skip it altogether.” This means that starving is much worse than not eating at least something. The main thing is not to bring everything to the point of absurdity.
Also in this condition it is not recommended to visit the swimming pool and group lessons. But to look into the sauna after class will be more than useful. At the first sign of a cold, it is important to drink as much warm liquid as possible, preferably slightly acidic. Even tea with lemon during class is quite acceptable.
Rest during this period should be given special attention. “Sleep is the best medicine” is a dogmatic rule. And with regular loads, it is generally one of the most important, since the main stages of recovery occur during this period.
Try to get at least eight hours of sleep. Moreover, it is better to put the workout in the evening, so that after class and a light meal, you can immediately go to bed. When you have a cold, post-workout fatigue will be higher.
This means that you are guaranteed to fall asleep faster.
Proper nutrition is the most important component of excellent results in both fitness and sports. When you have a cold, you need to monitor your diet even more carefully. No food from fast food restaurants, processed foods, foods high in salt and alcohol.
Focus on vitamin-rich seasonal fruits and vegetables, lean meats, and dairy products. You should increase the amount of liquid you drink, do not forget about homemade cranberry or lingonberry juice. The main thing is not to add a lot of sugar or honey – just for taste, as these are “harmful” carbohydrates.
Following these rules, you are guaranteed not to get sick and in a week you will be able to return to your usual training regimen.
Kanevsky Eduard
sports stories
More news in the telegram channel Moscow 24 Subscribe!
Training and colds: should I exercise?
Article content:
- Is it possible to go in for sports at the first manifestations of a cold?
- Is it possible to play sports with the flu?
- How to distinguish overtraining from a cold?
- How to train with a cold
- Negative effects after exercise
- When can I return to training after a cold?
- How to train after a cold?
With a mild form of a cold, especially without fever, physical activity does not harm health.
But there is another problem – the infection is transmitted by airborne droplets, so instead of the gym, it is better to work out at home. In addition, when a person is sick with SARS, there is more chance of getting some kind of “secondary” infection, and this can aggravate the symptoms. Therefore, it is not recommended to visit crowded places during the period of illness. If there is a cough, shortness of breath and so on, it will be at least difficult to play sports.
Experts do not recommend exercising with any alarming symptoms, and especially advise sparing yourself at the onset of the disease. A stuffy nose while exercising can aggravate a cold that is just starting. Why is this happening? A runny nose does not allow breathing through the nose, and frequent deep breathing through the mouth dries the mucous membrane and additionally damages the already sore nasopharynx. It is contraindicated to engage in active sports on the background of cough and fever, since the lack of rest during illness increases the chance of developing complications.
With acute symptoms of the disease, no load is useful.
Influenza differs from ARVI by a sharp rise in temperature, general weakness and severe malaise. It is unlikely that a person who is so ill will want to go in for sports. Any infection that the body fights puts a strain on the heart, which can be seen in the rapid heartbeat. Increased body temperature, tachycardia and lack of strength – the body by all means asks a person to rest, lie down, drink a lot, eat little and move so that recovery takes place as soon as possible.
Sometimes it happens that a person plans to go to training, but experiences atypical pain and discomfort in the muscles of the back and legs, aches all over the body, chills. This may be the first sign of illness associated with symptoms of intoxication, and it is possible that an incomprehensible malaise in the evening may turn into fever and headache in the morning. If you suddenly collapse abruptly without strength, it’s better to feel sorry for yourself, even if you usually have a tough regime and military self-discipline.
But a similar condition also happens after shock training, when the body aches from krepatura. In any case, you feel a breakdown and all the negative manifestations in the body – lie down. And if there is no headache and temperature, it will be useful to do a light warm-up and stretch the whole body. This will best rebuild your muscles and get you back on your feet quickly.
David Nieman, director of the Human Performance Laboratory at Appalachian State University (who has run 58 marathons and ultramarathons), recommends the “neck rule.” If the symptoms of a cold are below the neck (body pain, severe cough), you can not train. If it is higher (runny nose, sneezing), you can play sports. But in any case, you should always listen to your body.
When exercising in a state of illness, a person runs the risk of prolonging it, taking away the body’s strength for recovery. Cardio during a cold harms the heart, strength and colds are also poorly compatible, because during this period nutrition and general condition change, and instead of muscle growth, it is very easy to get its destruction.
When the symptoms subside, the temperature will return to normal and you will not be bothered by any cough or nasal congestion, you can gradually return to physical activity. For the first time, you can start with at least a simple exercise or a short run, to observe the reaction of the body. If everything is in order, focusing on well-being, the load can be gradually increased and returned to the usual mode within a week.
If the general condition is already normal after a recent cold, but nasal congestion remains without discharge, light to moderate exercise will help to cope with this. During exercise, adrenaline is released, a hormone that affects the tone of the vessels of the nasal mucosa.
You can return to active training after about a week, when all symptoms disappear and there is no feeling of weakness. You should start with half the usual loads and only after a few days allow yourself a full workout. To make sure of full recovery, you can take a clinical blood test, which will show the real picture.