Health Blog

Can I Exercise When I Have a Cold? 

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For a while now, the common practice is not to workout when you’re sick. The logic was that if you exercise with a cold, your body will recover from the workout before working to heal from the illness. New information reveals that’s at least partially a myth. Personal trainers at will confirm working out with a cold could be okay depending on the severity.

What doctors say about exercising with a cold

First off, you should pay attention to your symptoms. If you have a fever, working out is not a good idea. Skip the activity and work on reducing your temp. No fever or symptoms below the neck— like congestion or stomach pain—means you are good to go. Nasal congestion, watery eyes or even throat pain is uncomfortable but doesn’t rule out your workout.

Here are some things you can do in the gym while sick:

  • Walking
  • Jogging
  • Yoga
  • Dance Fitness

These exercises are good enough to maintain your fitness regimen without too much intensity. The workouts have a positive affect, aiding in your recovery. Breathing techniques in walking, light jogging and yoga reduces stress and promotes a hard working immune system.

Exercises to avoid:

  • High intensity
  • Team sports
  • Group classes
  • Marathon running
  • Cardio Machines
  • Weights
  • Cold weather activities

Save these challenges for better days so you don’t expose others to your cold. With your immune system already working overtime, you also don’t want to pick up worse symptoms. Another concern is that lower temperatures or unusual elevation can heighten breathing constraints.

Extra precautions while working out with a cold

With or without a cold, getting plenty of rest and fluids doesn’t change. It’s even more important to stay hydrated if you do a light workout while you have a cold.

Recovery is even more critical while your cold runs its course.

It’s also not the time to try new exercises when fighting a cold either. If you are new to working out or haven’t in a while, it’s not the best time for a full fledge workout. If you always run or train hard, it won’t hurt to run a short distance with a light cold.