Should I Exercise While Having a Cold?

Should I exercise while having a cold?

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In conclusion, if you have a mild cold, you don't have to take a break from exercise at all. But there are a few things to keep in mind. I met experts in the New York Times and introduced what to pay attention to.

1. If you only have symptoms above your neck, you can exercise.

First, check the symptoms carefully. Dr. Thomas Wadener, a professor of athleticism at Ball State University in the United States, recommended that you try 'neck check'. If the symptoms are only above the neck, it is likely to be safe to exercise, which means that if the symptoms are nasal congestion and mild headaches, light exercise will not worsen the cold.

Dr. Wadener actually conducted a study that proved this. It was an experiment in which 50 adults with a cold were randomly divided into two groups, with one group exercising at a moderate intensity of 40 minutes every other day for 10 days and the other group not exercising. As a result, there was no difference in the duration or severity of illness between the two groups. In other words, the cold did not last longer or worsen after exercising. Another study conducted by Dr. Wadener found similar results.

However, if you have symptoms below your neck, such as dry cough, chest pain, nausea, diarrhea, fever, muscle pain or fatigue, you should not exercise, according to Jeffrey Woods, a professor at the University of Illinois at the University of California.

2. Keep an eye on symptoms.

It should also be remembered that symptoms can worsen over time. A cold that started with a runny nose at first can later develop into more serious diseases such as bronchitis or flu. Be careful when exercising, and observe the symptoms continuously. When the symptoms begin to worsen, take a break from exercise.

Violent exercise can worsen symptoms and increase the risk of complications. If your condition gets worse, it is best to rest until the symptoms disappear. As soon as the symptoms improve, starting exercise immediately and pushing hard can often cause it to get worse again.

In rare cases, vigorous exercise immediately after recovery can lead to new symptoms or prolonged symptoms, such as exhaustion or unknown pain. Scientists think this phenomenon is similar to the process of developing long-covid (a long period of physical abnormalities even after being diagnosed with COVID-19) or chronic fatigue syndrome, which can occur after acute infection. It is also unlikely, but if you exercise heavily when you have an upper respiratory tract infection, you can get myocarditis, which causes inflammation in the heart muscle.

3. Don't overdo it. Just do it enough.

If you are confident that you can manage your cold symptoms and still exercise, Dr. Woods recommended that you do "appropriate intensity aerobic exercise for 30 to 45 minutes at a time."

Dr. Neeman said he likes to walk outside fast for about 30 minutes or exercise less impact with an elliptical machine or an indoor bicycle. Dr. Woods' opinion is that it is okay to lift a light weight. However, you should avoid crowded gyms so that you don't get infected by others.

Keep in mind that it is not time to overdo or do your best yet, and if you feel dizzy, tightening your chest, or pain at any time during exercise, you should take it as a signal to stop exercising. Dr. Wadener explained that if exercise goes smoothly without any problems, it can be better psychologically after exercise.

When you are fully recovered from your cold, slowly increase your exercise time and intensity and return to your original exercise routine.

Writer: Chris Lee