The truth is you don’t necessarily have to stay away from mild to moderate exercise if you have a regular cold and no fever. In fact, physical activity may even help you fight congestion by opening your nasal airways.
physical activity may even help you fight congestion by opening your nasal airways.
As a rough guide, keep the following in mind for exercise and illness:
–Don’t work out if you have a fever, fatigue or widespread muscular pain.
–Don’t work out if your symptoms are below the neck, such as chest congestion, dry cough or upset stomach.
–Don’t worry if you work out when your symptoms are above the neck. These include those of the common cold, like sneezing, runny nose, nasal congestion, and mild sore throat.
Reduce the intensity and duration of your workout based on how you feel; try walking at a good pace instead of running.
Listen to your body. Consider taking a break if you have a cold and feel miserable. Bringing down or taking a few days off from training won’t affect your performance; you’ll be able to get back on track once you start to feel better. Speak to your doctor if you’re unsure when it’s safe to resume your training.
Remember to lower the intensity and length of your workout routine if you do choose to train while you’re sick. More important, you could risk serious injury or illness if you exercise at a normal pace with anything more than a regular cold. The whole point of exercising is to stay healthy, not the other way around.