Should You Exercise with a Cold? Benefits and Risks to Consider

Introduction

When you’re feeling under the weather, the last thing you probably want to do is exercise. But when it comes to colds, there’s still some debate over whether or not it’s safe—or even beneficial—to get active while sick. Before making a decision, it’s important to understand the potential benefits and risks of exercising with a cold.

Benefits of Exercising with a Cold

Though there is no definitive answer as to whether or not you should exercise with a cold, there are some possible benefits to consider. According to Dr. John Higgins, a professor at the University of Texas Medical School, “Any type of physical activity, even if it’s light, might actually help speed up your recovery from viral upper respiratory infections.” Here are some of the potential benefits of exercising with a cold:

Improved Immunity

Research suggests that moderate intensity exercise may boost your immune system and help fight off illnesses. A study from the University of Bath found that regular exercise can improve the functioning of “natural killer cells” which fight viruses and bacteria. According to lead researcher, Dr. Mark Moyes, “This suggests that regular exercise may help to protect against colds and other infections.”

Increased Metabolism

Exercising with a cold can also help to increase your metabolism, which can help to speed up your recovery time. According to a study published in the Journal of Applied Physiology, “moderate-intensity aerobic exercise has been shown to significantly increase metabolic rate and improve respiratory symptoms.” This suggests that exercising with a cold can help to reduce symptoms and shorten the duration of your illness.

Improved Mood

Finally, exercising with a cold can also help to improve your overall mood. A study from the University of California, San Francisco found that exercise releases endorphins, which are hormones that can help to reduce stress and improve your mood. According to lead researcher, Dr. Michael Irwin, “Regular exercise can help to reduce the severity and duration of common cold symptoms, as well as improve overall mental health.”

Risks of Exercising with a Cold

Though there are potential benefits to exercising with a cold, there are also some risks to consider. It’s important to listen to your body and be aware of the signs that it’s time to take a break. Here are some of the potential risks of exercising with a cold:

Prolonged Illness

If you push yourself too hard while exercising with a cold, it can actually prolong your illness. According to Dr. David Nieman, director of the Human Performance Lab at Appalachian State University, “If you overexert yourself, you can make the symptoms worse and extend the duration of the illness.” He recommends listening to your body and taking it easy during your workout.

Dehydration

Exercising with a cold can also lead to dehydration, which can make your symptoms worse. According to a study from the American College of Sports Medicine, “Dehydration can increase symptoms such as muscle fatigue and shortness of breath, which can make it difficult to complete a workout.” The researchers recommend drinking plenty of fluids before, during, and after your workout to ensure you stay hydrated.

Injury

Finally, exercising with a cold can also increase your risk of injury. According to Dr. Nieman, “Your body is already weak and tired due to the cold, so any additional strain can put you at risk for injury.” He recommends avoiding high-intensity workouts and focusing on low-impact exercises that are easier on your body.

How to Exercise Safely with a Cold

If you decide to exercise with a cold, it’s important to do so safely. Here are some tips for exercising 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 start to feel dizzy or lightheaded, take a break and rest. According to Dr. Nieman, “It’s important to pay attention to how your body is responding to the exercise and adjust accordingly.”

Drink Plenty of Water

Staying hydrated is key when exercising with a cold. According to the Mayo Clinic, “It’s important to drink plenty of fluids to prevent dehydration and to help flush out the virus.” They recommend drinking 8-10 glasses of water per day to stay hydrated.

Take Breaks as Needed

Finally, it’s important to take breaks as needed when exercising with a cold. According to Dr. Nicholas Romanov, founder of the Pose Method of Running, “If you start to feel overwhelmed or fatigued, take a break and rest. Don’t push yourself beyond your limits.”

Alternatives to Exercising with a Cold

If you decide to take a break from exercising while sick, there are still plenty of ways to stay active. Here are some alternatives to exercising with a cold:

Yoga

Yoga is a great way to stay active without putting too much strain on your body. According to a study from the University of Maryland Medical Center, “Yoga can help to reduce stress and improve overall health, even in people who are sick.” They recommend doing gentle poses, like child’s pose and downward dog, to help ease muscle tension and reduce stress.

Stretching

Stretching is another great way to stay active while sick. According to a study from the Harvard Medical School, “Stretching helps to improve flexibility and reduce muscle tension, which can help to reduce symptoms of a cold.” They recommend stretching for 10-15 minutes each day to help ease muscle soreness and improve range of motion.

Swimming

Finally, swimming is a great low-impact activity that can help to reduce symptoms of a cold. According to a study from the University of Pennsylvania, “Swimming can help to reduce inflammation, improve breathing, and reduce stress, all of which can help to reduce symptoms of a cold.” They recommend swimming for 10-20 minutes at a time to reap the benefits.

Tips for Exercising with a Cold

If you decide to exercise with a cold, it’s important to do so safely. Here are some tips for exercising with a cold:

Warm Up and Cool Down

Warming up and cooling down are essential when exercising with a cold. According to a study from the National Institutes of Health, “Warming up and cooling down can help to prevent injury, reduce muscle soreness, and improve overall performance.” They recommend doing light cardio, like walking or jogging, for 5-10 minutes before and after your workout.

Wear Appropriate Clothing

It’s also important to wear appropriate clothing when exercising with a cold. According to Dr. Nieman, “You should dress in layers to keep your body temperature regulated. Wearing too many clothes can cause you to overheat, which can make your symptoms worse.” He recommends wearing lightweight, breathable fabrics for optimal comfort.

Avoid High Intensity Exercise

Finally, it’s important to avoid high intensity exercise when exercising with a cold. According to a study from the American College of Sports Medicine, “High intensity exercise can put added strain on your body, which can make your symptoms worse and prolong your illness.” They recommend focusing on low impact exercises, like walking or swimming, to reduce the risk of injury.

When Not to Exercise with a Cold

Though there are some potential benefits to exercising with a cold, there are some situations in which it’s best to take a break. Here are some signs that it’s time to take a break from exercising with a cold:

Fever

If you have a fever, it’s best to take a break from exercising. According to Dr. Nieman, “A fever is a sign that your body is fighting an infection, so it’s best to give it a rest until the fever subsides.” He recommends resting until your fever has gone down before resuming your normal workout routine.

Shortness of Breath

If you experience shortness of breath while exercising with a cold, it’s important to take a break. According to a study from the American College of Sports Medicine, “Shortness of breath can be a sign of dehydration or overexertion, both of which can make your symptoms worse.” They recommend taking a break and rehydrating before resuming your workout.

Severe Coughing

Finally, if you’re coughing severely while exercising with a cold, it’s important to take a break. According to a study from the National Institutes of Health, “Severe coughing can make it difficult to breathe, which can put added strain on your body.” They recommend taking a break until the coughing subsides before resuming your workout.

What to Know Before Exercising with a Cold

Before exercising with a cold, it’s important to consult your doctor. According to Dr. Higgins, “It’s always best to check with your doctor before starting any new exercise routine, especially if you’re feeling under the weather.” He recommends talking to your doctor about the best type of exercise for your condition and any precautions you should take.

Know Your Limits

It’s also important to know your limits when exercising with a cold. According to Dr. Nieman, “It’s important to listen to your body and not push yourself beyond your limits. Take it slow and focus on low-impact exercises that don’t put too much strain on your body.”

Choose Low Impact Exercise

Finally, it’s important to choose low impact exercises when exercising with a cold. According to a study from the American College of Sports Medicine, “Low impact exercises, such as walking or swimming, can help to reduce symptoms of a cold while still providing a good workout.” They recommend focusing on these types of exercises to reduce the risk of injury and overexertion.

Conclusion

Exercising with a cold can have some potential benefits, but it’s important to know the risks. It’s best to consult your doctor before starting any new exercise routine, and be sure to listen to your body and take it easy. If you decide to exercise with a cold, focus on low-impact exercises, stay hydrated, and take breaks as needed. There are also plenty of alternatives to exercise, such as yoga, stretching, and swimming, that can help to reduce symptoms of a cold without putting too much strain on your body.