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Exercises when you have a cold: Exercise and illness: Work out with a cold?


Can You Exercise with a Cold?

by Editorial Staff |
February 26, 2019


  • Fitness
  • Health & Wellness
  • Lung Health and Diseases

Staying fit is always a good idea. But is it a good idea or even safe to exercise when you have a cold? If so, what type of exercise is recommended and what precautions should you take? Before you hit the gym or unroll your yoga mat with a case of the sniffles, let’s see what the experts say.

As a general guide, mild to moderate physical activity is usually fine if you have a common cold. Symptoms of a common cold include a runny nose, nasal congestion, sneezing or minor sore throat.  If you have a cold, you should consider reducing the intensity or length of your exercise. For example, instead of going for a run, take a walk.

For more, advice, we spoke to Traci Gonzales, nurse practitioner at UTHealth in Houston and American Lung Association volunteer spokesperson.

“When it comes to working out with a cold, it’s important to listen to your body. If you have what are considered common cold symptoms like runny nose, congestion and sore throat, then a workout may not be a bad idea if you feel up to it. Although, scaling it back a bit might be helpful,” said Gonzales. “Many say they feel better after working out and notice improvement in symptoms such as congestion. However, make sure you are well hydrated. If you are dehydrated, symptoms could intensify when working out.”

However, it’s a different story if you’re running a fever or have more severe symptoms.

“If you’re running fever, have chills, body aches or a cough, consider skipping the workout for a day or two and allow your body to heal, particularly if you have other underlying health conditions,” explained Gonzales. “If you have an underlying medical condition such as asthma, COPD or heart disease you may want to check with your doctor first, as exercise may worsen an underlying medical problem.

An easy rule of thumb to remember is, if your symptoms are “above the neck” like sniffles or congestion, it’s probably a cold, and OK to exercise. If your symptoms are “below the neck” such as hacking cough, chest congestion and an upset stomach (especially if accompanied by a fever), that could indicate a more serious infection, like the flu, and you should take a few days off. 

“Listen to your body, if you feel like you can’t handle it, take a break and allow the body to rest and heal. Whether you decide to rest or work out, make sure you hydrate, hydrate, hydrate! Also, be mindful of spreading your germs if you decide to work out in an area with other people. Cold and flu viruses are highly contagious and easily spread.”

Exercising and staying fit is a great way to improve your overall health, and according to some studies can even boost your immune system. But when some of those germs do get through your defenses, use a little caution, don’t overdo it, and soon you’ll be back on your regular fitness routine.

The Lung Association has more tips and information on the common cold, the flu and fitness and your lungs.

10 Simple Steps to Your Healthiest Lungs

July 26, 2023

Hospitalized for Six Days with RSV as an Adult

July 19, 2023

Alpha-1 Antitrypsin Deficiency: Answers to 5 Frequently Asked Questions

July 14, 2023

Blog last updated: November 17, 2022

Exercising When You Have a Cold: Should You Do It?

Written by WebMD Editorial Contributors

  • 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.

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.

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.

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

Top Picks

Is it possible to exercise when you are ill?


  • 1 Sports for colds: how is it really?
    • 1. 1 Exercise when you have a cold: what are the risks?
    • 1.2 The effect of physical activity on the body with a cold
    • 1.3 When is it better to stop exercising?
    • 1.4 What exercises can I do with a mild cold?
    • 1.5 What exercises are not recommended for colds?
    • 1.6 Colds and outdoor exercise: what you need to know?
    • 1.7 How not to infect others during training when you have a cold?
    • 1.8 Which sports activities should be postponed if you are ill?
    • 1.9 How to help the body recover from a cold in addition to training?
    • 1.10 Medicines for colds and sports
      • 1.10.1 Analgesics and anti-inflammatory drugs
      • 1.10.2 Nasal vasoconstrictor drops
      • 1.10.3 Preparations for improving the general condition
      • 1.10.4 Taking drugs and playing sports
    • 1.11 How to train if you decide to exercise when you have a cold?
    • 1.12 Q&A:
        • Can I exercise when I have a cold?
        • 1. 12.0.2 Can I exercise if I have the flu?
        • Can I exercise if I have a sore throat?
        • Can I exercise if I have diarrhea?
        • Can I exercise while coughing?
        • Is it possible to exercise at a temperature?
    • 1.13 Helpful tips for athletes with a cold
    • 1.14 Related videos:

Can I play sports with a cold? It is important to know which symptoms necessarily require rest so as not to worsen your condition. Detailed recommendations of specialists and types of physical activity that allow you to quickly defeat a cold.

Sports and physical activity are an important part of a healthy lifestyle. However, there are many myths that if you have a cold or other diseases, sports activities can harm your health.

In fact, everything depends on the characteristics of the disease, general health and individual characteristics of the organism. You can go in for sports with a cold, but with some restrictions and certain rules.

In this article we will try to figure out what is best to do if you get sick, but do not want to interrupt your healthy lifestyle and continue to play sports.

Exercise when you have a cold: what are the risks?

Many people wonder if they can go in for sports when they have a cold. There is no single answer to this question, since everything depends on the form of the disease and the general condition of the body. However, it is worth remembering that sports activities with a cold can increase the risk of complications.

The first risk is overstrain of the heart and respiratory system. With a cold, the blood vessels are already constricted, and the lungs and heart work in an enhanced mode. The extra stress associated with training can worsen the situation and lead to complications.

The second risk of is the spread of infection throughout the body. With exercise, the immune system weakens, which can increase the risk of infection spreading throughout the body. In addition, when coughing and sneezing, it is possible to spread viruses to other participants in the class.

The third risk is deterioration in health and duration of illness. If the disease is not too severe, you can try to play sports. However, if the presence of cold symptoms is accompanied by dizziness, weakness and high fever, you should postpone training until you are fully recovered. Otherwise, you can only worsen your health and prolong the disease.

The effect of physical activity on the body with a cold

The common cold is an infectious disease that affects the upper respiratory tract. Often accompanied by symptoms such as headache, runny nose, cough and weakness.

Many people doubt whether it is possible to carry out physical activity with a cold. On the one hand, exercise helps to strengthen the immune system and speed up recovery. On the other hand, the human body is already under stress, and physical activity can exacerbate symptoms and delay the healing process.

The effect of physical activity on the body with a cold depends on many factors, such as the severity of symptoms, fitness level and individual body condition. It is best to consult with your doctor to determine whether physical activity can be beneficial in any particular case.

  • If your cold symptoms are mild, moderate exercise can help you recover faster.
  • If the symptoms are more severe, it is recommended to stop physical activity and give the body some time to recover.

If you still decide to exercise when you have a cold, then watch your level of activity and listen to your body. If the first minutes of training cause your condition to worsen, then it is better to interrupt classes and let the body wait. In general, when choosing physical activity for a cold, you should be prudent and responsible.



When is the best time to stop exercising?

When the temperature is above 38 degrees , no exercise will help. The body is already fighting infection and needs rest. Physical activity increases body temperature, which can further damage health. Therefore, it is better not to play sports until the temperature returns to normal.

If you have severe sore throat and cough , playing sports can worsen your health. Cold symptoms such as sore throat and cough can lead to complications if not given rest. It is better to postpone training for a few days while the body copes with the infection.

If you have heart or lung disease , do not exercise if you have a cold. These organs are already under increased stress, and enhanced training can lead to negative consequences. It is better to concentrate on recovery and return to sports later, when the state of health improves.

  1. Resume

You can only play sports with a cold if you have mild symptoms. But if the temperature exceeds 38 degrees, there is a sore throat and cough, or there are chronic diseases, you should stop exercising and take time to rest and heal. Remember that health is more important than any sporting achievement.

What exercises can I do with a mild cold?

A mild cold is not a reason to stop exercising, but caution and reduced intensity are required. It is possible to perform the following exercises:

  • Stretching – muscle stretching. This will help improve blood circulation and relieve muscle tension. You can perform slow exercises, for example, tilting the head in different directions, rotating the head, tilting the torso.
  • Cardio Exercise – short but intense exercise will help improve blood circulation and strengthen the immune system. Do not abuse cardio activities, such as running, while having a fever or cough.
  • Yoga – slow, relaxing yoga exercises help relieve stress and improve blood circulation in the body. However, you should not perform complex or vigorous exercises that can worsen your health.
  • Muscle Workout – Slow muscle strengthening exercises such as crunches and push-ups can be done with a mild cold.

Do not forget about hygiene and precautions while exercising, such as wearing warm clothes, regular breaks and drinking enough water. If the condition worsens, stop exercising immediately and seek medical attention.

What exercises are undesirable for a cold?

If you have a cold, especially if you have a high temperature, you should limit physical exercise, especially intense and strenuous exercise. Do not engage in sports that require high endurance and stress of the cardiovascular system, such as running, weightlifting, marathon.

It is also not recommended to engage in air training, jumping and jumping, as this can adversely affect the condition of the lungs and increase the likelihood of an exacerbation of the disease.

When coughing, you should refrain from deep breathing exercises, so as not to cause deterioration of health. Also, you should not practice in a room with poor ventilation and humidity, as this can worsen the condition of the body.

However, light exercise such as yoga, swimming, and exercise can help relieve the body, boost immunity, and improve mood. The main thing is that during classes there should be a controlled mode and high-quality ventilation of the room.

  • It is not recommended to engage in exercises that require intensive work of the heart and lungs;
  • Deep breathing exercises can cause coughing and impair health;
  • It is important to exercise in a room with good ventilation and humidity;
  • Some light exercise can help improve your well-being and immunity.

Colds and outdoor training: what you need to know?

When you get sick with a cold, the question often arises whether it is possible to play sports. This topic becomes especially relevant in the cold season, when many people prefer to train outdoors. In such a situation, you need to approach this issue responsibly, since incorrect actions can only worsen your health.

You can exercise when you have a cold, but only if the illness is not too severe. We must not forget that with a cold, the body needs more time to recover than in a healthy state. Thus, if you have a runny nose and a slight malaise, you can continue to exercise, but you should reduce the intensity of training and do not overwork.

Outdoor training also needs to be approached responsibly. During a cold, the body is weakened and more sensitive to cold. Therefore, before training, you need to warm up well and dress appropriately so as not to cool down. It is recommended to dress in several layers so that you can remove excess clothing if necessary.

  • Choose workouts that are less taxing on the body (for example, replace running with jogging)
  • It is strictly forbidden to play sports if there is a fever or a sore throat
  • After training, take a hot shower or, if this is not possible, wear dry, warm clothes clothes

Finally, you need to listen to your body. If the training makes you very tired or worsens your well-being, you need to postpone classes until better times. If you have any serious symptoms (such as coughing and difficulty breathing), you should immediately consult a doctor.

How not to infect others during training when you have a cold?

When you have a cold, exercise is not recommended. However, if you do choose to exercise, you must take precautions to avoid infecting others.

  • Wear mask . The mask will help reduce the spread of bacteria and viruses.
  • Avoid close contact . Try not to get too close to the other participants in the training and do not touch them during the exercises.
  • Use wipes . If you cough or sneeze, use disposable tissues and throw them away immediately.
  • Maintain hygiene . Try to wash your hands or use an antiseptic before and after training, sneezing and coughing into your elbow instead of your hands.

And of course, if you don’t feel well or have a fever, it’s best to postpone your workout until better times. In this case, you will have time to recover and you can return to training to the fullest, without fear of infecting others.

Which sports activities should be postponed if you are ill?

A wise selection of sports activities in case of illness can help the body cope with the illness faster.

During a cold, it is recommended to stop active training, especially if there are symptoms of a generalized disorder of the general condition of the body. Training can increase the toxic effects of bacteria and viruses on the body.

  • Avoid contact sports . Contact martial arts and team sports can contribute to the transmission of infection from infected participants to healthy ones. Stop training and competition if you suspect a viral infection.
  • Avoid training that involves prolonged physical activity , which leads to an increase in body temperature. Hot baths and saunas are also not recommended during this period.
  • Choose calm sports with a manifestation of tension and minimal stress on the body . They can help you feel better and speed up your recovery, such as yoga, Pilates, dancing.
  • Make sure the gym is hygienic . Sports equipment must be cleaned with an antiseptic, and shoes must be on shift. Hands should be thoroughly washed after training.

How to help the body recover from a cold in addition to training?

After a cold, the body needs extra help to recuperate and strengthen the immune system. At the same time, physical exercises can be continued only if the disease did not cause complications and was not accompanied by high fever or severe weakness. In the presence of symptoms, it is strictly not recommended to play sports.

  • Drink plenty of water . After an illness, it is important to replenish the water balance, so you need to drink at least 2-3 liters of water daily.
  • Eat fruits and vegetables . To strengthen the immune system, it is important to consume fresh vegetables and fruits containing vitamins and antioxidants.
  • Normalize day mode . After an illness, it is important not to overload and not exhaust yourself with training. It is necessary to follow the regime of the day and rest.
  • Increase time for warm-up and stretching . To prevent muscle injuries, you need to increase the time for warm-up and stretching.
  • Select easy workouts . After an illness, you should not immediately switch to intensive training. You need to start with light exercises and gradually increase the load.

Be sure to watch your well-being. If you feel tired or weak, then you need to reduce the load or switch to lighter exercises.

Cold and sports medicines

Analgesics and anti-inflammatory drugs

Colds are often accompanied by severe headaches, sore throats, muscle pain and fever. In such a situation, anti-inflammatory drugs such as Ibuprofen, Nurofen, and Paracetamol can help. They should be taken as directed by a physician or as directed on the package. However, before exercising, you need to make sure that the temperature has returned to normal.

Nasal vasoconstrictor drops

A common symptom of the common cold is nasal congestion, which makes breathing difficult. To facilitate breathing, you can use special vasoconstrictor nasal drops, such as Nazivin, Nazol and Dlinazolin. However, it is worth remembering that these drops should be used only as directed by a doctor and not more often than indicated in the instructions.

Preparations to improve the general condition

During a cold, immunity decreases, so it is necessary to strengthen the body. To do this, you can use preparations with a high content of vitamins and minerals, such as Vitrum, Complivit and Centrum. Sleep and anxiety medications such as Melaxen and Knots can also be used to improve general cold symptoms.

Taking medicines and playing sports

The time of taking medicines for colds can be coordinated with the time of playing sports. For example, anti-inflammatory medications can be taken before exercise to reduce pain and not interfere with exercise. However, before starting classes and taking drugs, you should make sure that the medical condition allows you to exercise.

How to train if you decide to exercise when you have a cold?

When you have a cold, it is important not to overload your body and drink plenty of fluids so that the body can fight off the infection. Exercise can be helpful in the recovery process, but limitations must be considered.

Select exercises that will have the least impact on the body. For example, light cardio like walking or running in place. Avoid difficult exercises that can increase pressure on the heart.

It is important not to forget about the warm-up and stretching. Warm up your body before starting a workout to avoid possible injury. Don’t forget to stretch after your workout to help your body recover.

Be mindful of how you feel as you train. If you experience a deterioration in well-being, be sure to stop training and rest.

Do not forget that exercising with a cold can be much more difficult than in the normal state. Therefore, do not try to exceed your limits and increase the load gradually.


Is it possible to do physical exercises with a cold?

Runny nose is a disease of the upper respiratory tract, in which the mucous membranes of the nose swell. The answer to this question depends on the severity of the common cold and the individual characteristics of the body. If there is no fever, severe headaches, then you can carry out light exercises in the fresh air.

Can I exercise if I have the flu?

Influenza is advised to stay in bed and not exercise the body, as exercise can weaken the immune system and increase the risk of complications. Therefore, it is better to cancel training until complete recovery.

Can I exercise if I have a sore throat?

In case of a sore throat, it is advised to postpone classes until complete recovery. The only exception is a short run in the fresh air, without overloads. But, if the exercises cause discomfort and pain, you should abandon them.

Can I exercise if I have diarrhea?

With diarrhea, the body loses a lot of fluid, which can lead to dehydration. Therefore, sports activities during this period are not recommended. It is better to give the body time to recover.

Can I exercise while coughing?

When coughing, especially accompanied by chest pains, it is better to postpone training until you are fully recovered. Exercise can aggravate the condition, cause overwork and cause complications. If the cough is not critical, then you can do light exercises in the fresh air, while not overworking the body.

Can I exercise when I have a temperature?

When you have a fever, it’s best to stay in bed and let the body fight off the infection. Sports activities can worsen the condition and increase the risk of complications. It is better to postpone training until complete recovery.

Helpful Tips for Athletes with a Cold

The common cold is a common illness that can interfere with your sports plans. When you get sick, you must be especially careful not to aggravate your condition. Intense physical activity is not recommended, but many athletes are not ready to skip workouts. Here are some helpful tips to help you get over your cold and stay on track with your workout plans.

  • Rest. It is important to rest when you are sick. Try cutting back on your physical activities so you don’t make your symptoms worse.
  • Drink water and soups. It is very important to drink plenty of fluids during a cold, as it helps the body cleanse itself and fight infection. Soups are also beneficial as they contain many vitamins and minerals.
  • Avoid hypothermia. It is not recommended to play sports in cold weather or inadequately dressed. Staying outside in wet clothes can also lead to hypothermia and worsen your condition.
  • Do not forget about hand hygiene. Colds come on easily and often. So remember to wash your hands and keep your distance from other people so you don’t get infected again.

Above all, listen to your body. If you feel extremely tired, do not engage in physical activity. Your body must fight off the infection first. Remember that a cold can be detrimental to your health, so it’s better to slow down a bit than to have a more serious illness.

Related videos:

is it possible or not? Doctor’s recommendations


  • 1 Is it possible to exercise with a cold and how to do it correctly
    • 1. 1 Colds: what is this disease?
    • 1.2 Cold training: why is it important to stop?
    • 1.3 How does a cold affect the health of athletes?
    • 1.4 How does health deteriorate when exercising while having a cold?
    • 1.5 What workouts should I skip when I have a cold?
    • 1.6 What to do if you have the first symptoms of a cold?
    • 1.7 How to return to training after a cold?
    • 1.8 Can I replace cold training with other types of physical activity?
    • 1.9 How not to catch a cold in the gym?
      • 1.9.1 1. Maintain hygiene
      • 1.9.2 2. Avoid close contact
      • 1.9.3 3. Avoid going to the gym when you are sick
      • 1.9.4 4. Strengthen your immune system
      • 1.9.5 5. Do not abuse workouts
    • 1.10 How to strengthen the immune system to prevent colds?
      • 1.10.1 Key recommendations for strengthening immunity:
    • 1.11 Q&A:
        • Can I exercise if I have a cold?
        • 1. 11.0.2 What exercises can you do at the first sign of the flu?
        • I have caught a cold, but I feel fine. Can I keep exercising?
        • What workouts can I do with a mild cold?
        • Can exercise speed up recovery from a cold?
        • Can exercise cause cold complications?
    • 1.12 Doctor’s advice on exercise for a cold
    • 1.13 Related videos:

Can I exercise when I’m sick? What rules should be taken into account when training, so as not to harm health? Useful information and advice for those who are not going to interrupt classes even during the period of illness.

No one is safe from a cold, but what if it happens at the most inconvenient moment? Lots of lifts and ways to stay healthy, but when it comes to training, there’s a lot of doubt. Some say: “Don’t train! You only weaken your health even more!” While others say, “Go on bravely, but don’t forget to be vigilant and don’t overtrain!”

In this article, we will cover all aspects related to cold training. We will discuss whether it is possible to engage in physical activity or whether it negatively affects our health. We will also look at the line of conduct to follow when it comes to exercising while sick!

Cold: what is it?

The common cold is a respiratory illness caused by infectious agents. Most often, a cold is manifested by breakdown, headache, sore throat and runny nose.

Most colds are minor and go away on their own without medical attention in 7-10 days. However, in immunocompromised people and young children, a cold can cause more serious complications, such as pneumonia and ear infections.

The presence of a cold can be identified by characteristic symptoms such as runny nose, nasal congestion, cough, headache, weakness and fever.

To prevent a cold, you need to practice good hand hygiene, avoid contact with infected people, lead a healthy lifestyle and strengthen your immune system.

Cold training: why is it important to stop?

When you have a cold, your body needs rest and recuperation. Exercising, even moderately, can aggravate the symptoms of the disease and slow down the healing process.

During exercise, the body expends a large amount of energy that it needs to fight the virus or bacteria. This can lead to additional stress on the immune system and reduce its protective functions.

In addition, when we exercise, our breathing becomes faster, which greatly increases the likelihood of transmitting the virus to others. Thus, you can become a source of infection for others and prolong the epidemic.

Not exercising when you have a cold is the best way to give your body a chance to recover faster and more successfully. It is important not to forget about proper rest and a healthy diet in order to boost immunity and return to training at full strength.

How does a cold affect the health of athletes?

The common cold is a common illness that can affect anyone, including athletes. Not surprisingly, many of them are wondering how a cold can affect their health and athletic performance.

First, a cold can lead to a deterioration in the general condition of the body, as it causes a large amount of energy to be released to fight the virus. In this case, training can only worsen the athlete’s health and prolong the recovery period.

Secondly, a cold is often accompanied by symptoms such as cough, runny nose, headache and weakness. These symptoms can make it difficult to exercise, contribute to injury, and even lead to more serious illnesses.

In general, when an athlete has a cold, it is better to postpone training and take the time to properly treat and restore the body. At the same time, do not forget about the importance of proper nutrition, sleep and rest for a faster recovery.

How does health worsen when you train when you have a cold?

When a person suffers from colds, his body fights off viruses and infections. At this time, the immune system is weakened, and the slightest physical activity can cause a deepening of the disease.

Exercising with a cold can lead to poor health due to increased pressure on the cardiovascular system and increased oxygen consumption, which is especially dangerous for respiratory problems.

The stress that occurs in the body during exercise can also lower the immune system and increase the risk of cold complications.

  1. Symptoms of deterioration in health:
    • Increased body temperature
    • Increased pain in the body and headache
    • Nausea and dizziness
  2. 900 79 Which types of physical activity should be avoided:
    • Complex exercises that require a lot of effort muscle and strength
    • High and low intensity cardio workouts
    • Outdoor training in cold and windy weather

Remember that health always comes first, and it is better not to risk your health for the sake of training. You’ll always have time to catch up, but if you’re prone to illness, it’s best to check in and rest.

Which workouts should be canceled if you have a cold?

When you have a cold, it is very important to rest and not overload the body with additional stress. Some types of training should be canceled until you are completely cured:

  • Strength training: they can be very hard on the body and will only make your cold worse. You may not even be able to join a good workout until the illness has passed.
  • Endurance workouts: such as running or cycling can also be hard on the body and require extra effort that will only hinder your recovery.
  • Intense Workouts: anything to do with sprints switches your body quickly and it’s not the best choice for your body in the current situation. Stop at softer forms of training and rest.

Do not forget that your health is the most important thing, and you can harm your body if you exercise when you are sick. Give your body time to recover, and when you feel better, go back to exercising a little.

What to do if you have the first symptoms of a cold?

1. Stay at home. If you feel bad, don’t risk getting sick even more. During this period, peace and complete rest are needed.

2. Drink plenty of fluids. During illness, the body loses a lot of water, so it is important to keep it hydrated. It is recommended to drink water, tea, soups and other liquids.

3. Take antibiotics only as directed by your doctor. If you have a viral infection, antibiotics will not help and may cause side effects. Take only medication prescribed by your doctor.

4. Listen to your body. With a cold, the body needs complete rest, so you should not exercise and you need to reduce the amount of work.

5. Seek medical attention if symptoms persist. If you are sick for more than a week, be sure to see your doctor. Prolonged illness can lead to complications that need to be treated.

How to return to training after a cold?

After a cold, it is important to return to training not immediately after recovery, but gradually. First, you should start with light activities, such as walking or yoga. Do not immediately try squats with a load or run long distances.

You also need to pay attention to your health and physical condition. If after a cold, weakness or a runny nose remains, then you need to give yourself more time to recover and not return to active training.

Remember that health is more important than sports. Exercise moderately and don’t forget about regular medical check-ups.

  • Start with light loads.
  • Pay attention to your health.
  • Don’t forget your regular medical check-ups.

Is it possible to replace cold training with other types of physical activity?

If you have a cold, swapping your workouts for other physical activities may be good for you. For example, you can try yoga or Pilates, which can help tone your muscles and improve your breathing without straining your heart and lungs.

You can also go for a walk in the fresh air or ride a bike. The main thing to remember is that physical activity should be moderate and not cause an increase in cold symptoms.

It is important to take into account your condition and not exceed the permissible load limits so as not to worsen your health. If in doubt, it is best to consult your doctor before starting any physical activity.

How not to catch a cold in the gym?

1. Maintain hygiene

The basic rule for preventing infection is hygiene. Be sure to wash your hands with soap before exercising. After training, be sure to tidy up the machines and free weights. Keep antiseptic wipes near you to wipe your hands and surfaces around you once.

2. Avoid close contact

There are many people in the gym and contact with other training participants is inevitable. But try to avoid close contact with other people’s things, hands. Do not forget that colds are transmitted through coughs, sneezes, drops of saliva, etc.

3. Avoid going to the gym when you are sick

There is a certain period of time during which a person turns out to be an iron bearer of a cold. If you’ve been sick recently, give yourself time to recover and don’t go to gyms or fitness centers until you’re completely healthy.

4. Strengthen your immune system

A strong immune system is a guarantee of health at any time of the year. Strengthen your immunity – eat right, spend more time outdoors, take extra vitamins and other dietary supplements.

5. Do not exercise too much

Our bodies are usually able to withstand a certain load. But it is always necessary to listen to your feelings and not to abuse training. Excessive fatigue and stress can lower immunity and make us more prone to colds.

How to strengthen the immune system to prevent colds?

One of the main factors influencing the body’s resistance to infectious diseases is the strength of the immune system. Moreover, in order to be ready to protect yourself from a possible cold, you need to take care of your immunity not only during the period of illness, but also in everyday life.

Key recommendations for strengthening immunity:

  • Proper nutrition. The body needs a complex of nutrients, including vitamins, which are an important factor in the fight against infections. You should eat more fruits, vegetables, greens, nuts and seeds, as well as eliminate foods high in sugar and fat from the diet.
  • Active lifestyle. Sports and exercise help keep the immune system in good shape by increasing blood circulation and stimulating the lymph nodes responsible for immune function.
  • Normal sleep. Studies show that sleep deprivation is a serious factor that lowers immune defenses. The norm of sleep for an adult is 7-8 hours a day.
  • Stress avoidance. Constant stress is harmful to health in general, and to the immune system in particular. Therefore, it is necessary to avoid strong emotional experiences and find time for relaxation.
  • Hygiene. Good hygiene, including regular handwashing, can prevent many infections, including the common cold.


Can I train if I have a cold?

The doctor recommends postponing exercise until you are fully recovered, as physical activity can aggravate cold symptoms and slow down the healing process.

What exercises can I do at the first sign of the flu?

The doctor does not recommend exercising at the first sign of influenza, as this can aggravate the course of the disease and cause complications.

I have a cold, but I feel fine. Can I keep exercising?

The doctor advises to postpone training until the symptoms of a cold are completely gone. Otherwise, you can harm your health and increase your cold symptoms.

What workouts can I do with a slight runny nose?

The doctor recommends avoiding physical exercise that is associated with high intensity and stress on the body. In this case, you can do light exercises to stretch and strengthen the muscles.

Can exercise speed up recovery from a cold?

Physical exercise cannot speed up the recovery process from a cold. On the contrary, immoderate physical stress can cause complications and slow down the healing process.

Can exercise cause cold complications?

Yes, exercise can aggravate colds, as the disease already weakens the body and reduces its defenses. Exercise can aggravate symptoms and slow down the healing process.

Doctor’s Tips for Cold Training

1. Listen to your body

When you’re sick, your body uses more energy to fight infection. This means that you may feel more tired, weak, and disoriented. If you notice that even minimal physical activity causes your symptoms to increase, then your body needs rest.

2. Focus on your symptoms

If you do decide to exercise, focus on your symptoms.