First things first, if you love moving your body even if you’re dealing with a runny nose or mild headache, you can still go for it. But before you attempt to crush your usual workout, there are a few things you should know.
Colds can come with a wide range of symptoms and they all impact your ability to exercise a little differently, says Michael Jonesco, DO, a sports medicine physician at The Ohio State University Wexner Medical Center.
One common denominator, though: When you have a cold, your body jumps into overdrive to try to fight it, leaving you feeling tired in the process. That can mean less muscle strength and endurance, resulting in you feeling wiped out much earlier in a workout than you normally would, he explains.
Fitness can help you feel better, though. “Exercise releases a lot of hormones that may make you feel great, independent of having a cold,” says infectious disease specialist Amesh Adalja, MD, senior scholar at Johns Hopkins University Center for Health Security.
Keep in mind, though, that if you overdo it when you have a cold, you could actually make things worse. “Exercising too hard when you’re sick can make it more difficult for your body to fight off the infection and it can take longer for you to get better,” says Kenton Fibel, MD, a primary care sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Anaheim.
Not to mention, “trying to sweat a bunch can cause dehydration, and you really want to make sure you stay hydrated when you’re sick,” adds trainer Katie Kollath, CPT, co-founder of online training service Barpath Fitness.
TL;DR: Even if you’re just dealing with the common cold, don’t feel obligated to “sweat it out.” Listen to your body and only exercise at a level that makes you feel good.
So, when is it truly okay to work out with a cold?
If you have a cold and do want to exercise, follow the “neck rule.”
“If all of your symptoms are above the neck, you’re safe to work out,” says Dr. Adam. “But if you have symptoms that are below the neck, then you probably shouldn’t exercise. That’s the rule I use whenever I have an athlete that wants to work out.”
Under this rule, you’re okay to work out with these symptoms:
Runny nose
Nasal congestion
Sore throat
But don’t consider it permission to go all-out or push for a PR. “This is not the time to go and do your most intense exercise routine,” Dr. Adam says. “Your body is still fighting an infectious disease, after all.”
Your best bet: Get outside. “Going for a nice low-intensity walk in the sunshine can definitely facilitate some healthy blood flow throughout the body and allow you to soak up some vitamin D (which strengthens the immune system),” says Kollath. (Other good cold-timed workouts: light jogging, exercise bike, light strength training.)
Good luck, and here’s to sniffle-free sweats!
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