Some people are so addicted to their exercise routine that they head to the gym in sickness and in health. It’s not a good idea to do a workout when you’re seriously ill, but what if you just have the sniffles? Should you exercise with a cold – or skip?
Exercise with a Cold – Should You or Shouldn’t You?
If you only have the sneezes and sniffles, doing a workout shouldn’t cause any harm. But if you’re running a fever or have muscle aches and chest congestion, it’s best to take a break and stay in bed. Despite all the good things exercise does for your health, a prolonged workout can suppress your immune system, and you don’t need that when you’re trying to fight off a viral infection.
Does Exercising with a Cold Make It Last Longer?
If you stick to your workout routine with a cold, will the symptoms stick around longer? Apparently not. Researchers at Vanderbilt University put exercising with a cold to the test. They infected 34 young volunteers with a cold virus. Some of them exercised on a treadmill for 40 minutes daily at a moderate intensity while others didn’t. When they compared cold symptoms and cold duration between the two groups, there was no difference. Exercising didn’t impact the severity of their symptoms or how long their cold lasted.
How to Work Out with a Cold
Needless to say, if you do work out, it’s best to do it at home so you don’t expose other people at the gym to your illness. It’s also a good idea to lighten up when you exercise with a cold. If you normally do high-intensity cardio, walk instead. When you strength train, do a muscle endurance workout using lighter weights and more reps. If you have asthma, don’t work out with a cold until you consult your doctor. A cold can make asthma symptoms worse, especially when you combine it with exercise. Even if you lighten up for a few days, you shouldn’t see any decrease in strength or conditioning. Don’t be afraid to do a shorter, less vigorous workout when you’re not feeling well.
If you exercise at a gym, let your clothing dry completely after sweating before heading outdoors if it’s cold outside. This will reduce the risk of getting chilled. Make sure you’re getting seven to eight hours sleep to give your body the best chance of recovering fast.
Some people find that exercising with a cold makes them feel better, but listen to your body, and do what feels right for you.
Exercise May Help to Reduce the Risk of Colds
Moderate amounts of exercise help to boost the activity of immune cells that fight off cold viruses, so working out regularly may help to reduce the number of colds you get. On the other hand, exercising excessively and overtraining suppresses immunity by boosting cortisol levels. This increases your risk of being laid up with a cold or the flu.
The Bottom Line?
Don’t exercise if you have fever, aches or chest congestion, and don’t be afraid to lighten up if you have a cold. They’ll be plenty of time to do a vigorous workout when you’re well again.
References:
New York Times. “Have a Cold? There’s No Reason to Skip a Workout”
WebMD. “Exercise and the Common Cold”
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