We all know how frustrating it is to get a cold, especially when it gets in the way of your workout routine. You’re committed to staying on track with your fitness goals, but you’re not sure if exercising when you’re sick is good or bad for you. Should you push through and work out with a cold or take a little break? It really depends on a few things, like how bad your symptoms are, what kind of workout you’re doing, and how your body is feeling in general. Let’s look at the ins and outs of when it’s okay to work out with a cold and when you should rest.
When It’s OK to Work out with a Cold
- Mild “Above the Neck” Symptoms
If you’re feeling a bit under the weather but it’s mostly above the neck — think runny nose, nasal congestion, or a slight sore throat — it’s usually fine to keep working out. These symptoms, though they’re uncomfortable, don’t significantly impact your breathing or energy levels. - Low-Intensity Exercise
Even light to moderate exercise, like walking, light jogging, or yoga, can help strengthen your immune system and ease some symptoms. Moving your body gets your blood flowing, which can help clear congestion and lift your mood. - No Fever or Fatigue
If you’re not running a fever and you’re not feeling too tired, it’s a good sign that your body can handle some light activity. If you’ve got a fever, it means your body is fighting off something more serious. In that case, exercising can be too much for your body. However, if you still have reasonable energy, you can stay active without pushing yourself to the limit with gentle workouts. - Short Workouts
If you’re not feeling 100% but still want to get your workout in, try shorter sessions. Reducing your usual workout by half can help you stick to your routine while making sure you don’t push yourself too hard. Remember, your body is already working hard to fight off the cold, so there’s no need to add extra stress.
When It’s NOT OK to Work out with a Cold
- Fever or Chills
If you’ve got a fever, it’s a clear sign that your body is fighting off something more serious. Working out when you’re feeling like this can be dangerous. When you have a fever, your body temperature goes up, and exercise makes it go up even more. This can lead to dehydration, dizziness, or even more severe complications. Take a break until your temperature is back to normal. - Coughing, Chest Congestion, or Difficulty Breathing
If you’re experiencing symptoms that affect your breathing, such as chest congestion, persistent coughing, or wheezing, it’s a sign that your respiratory system is compromised. If you exercise when you have this condition, it can strain your lungs and heart, making it harder to breathe and prolonging your illness. If you’re dealing with symptoms below the neck, it’s probably best to take it easy. - Muscle Aches and Fatigue
If you’re feeling body aches, joint pain, or general weakness, it’s your body’s way of telling you to take it easy. These symptoms are usually associated with the flu or more severe viral infections, which require rest to recover fully. If you exercise when you’re still feeling unwell, it’ll slow down your recovery and might even make your symptoms worse. - Digestive Issues
If you’re dealing with nausea, vomiting, or diarrhea, it’s probably best to avoid working out for the time being. Gastrointestinal symptoms can lead to dehydration, and exercise can make that worse. Just wait until your digestive system is back to normal before getting back into your routine. - Worsening Symptoms
If you start feeling worse during or after a workout, it’s time to stop. If you push yourself through a workout when your symptoms are getting worse, it can put unnecessary strain on your immune system, which will take longer to recover.
Listening to Your Body
Ultimately, your body will tell you what it can handle. It’s important to listen to it and not push yourself too hard. Here are some final tips:
- Monitor Your Energy Levels: If your energy is low or you feel exhausted, rest is more beneficial than exercise.
- Stay Hydrated: Whether you’re working out or resting, staying hydrated is essential for recovery.
- Gradually Return to Your Routine: Once you’re feeling better, ease back into your regular workouts. Start with light activities and gradually increase intensity as your body allows.
Knowing when to work out with a cold depends on paying attention to your symptoms and recognizing when rest is more important. If you’re feeling OK and up for it, light exercise can be a good idea. If you’re dealing with more severe symptoms, like a fever or significant fatigue, it’s best to rest and focus on recovery. It’s always best to look after your health. Taking a few days off to let your body heal is a good idea, rather than risking a longer illness or injury.
Stay healthy, and happy training!
