Should I work out if I have a cold? This is a question many people ask, especially when they are used to regular exercise and don’t want to break their routine. The answer isn’t always simple, because it depends on your symptoms, how you feel, and your overall health. Here’s a detailed, easy-to-understand guide to help you decide what to do, with clear explanations and references to medical sources.
## Understanding the Common Cold
A cold is a viral infection that mainly affects your nose and throat. More than 200 different viruses can cause a cold, but the most common is the rhinovirus[4]. Colds are more frequent in fall and winter, not because cold weather causes them, but because people spend more time indoors, close to others, which helps viruses spread[4]. Symptoms usually include a runny nose, sore throat, sneezing, and sometimes a mild cough.
## Can You Exercise With a Cold?
If your symptoms are mild—like a runny nose, sore throat, or sneezing—and you don’t have a fever, it’s generally safe to do light exercise[2]. In fact, gentle activity like stretching or a short walk might even help you feel a bit better by improving blood circulation[4]. However, you should avoid intense workouts and listen to your body. If you start to feel worse, stop and rest.
Do not exercise if you have a fever, chest pain, trouble breathing, severe fatigue, or if you feel very unwell[2]. Exercising with these symptoms can make your illness worse and may even be dangerous, especially if you have an underlying health condition.
## When to Skip the Workout
There are clear signs that you should skip your workout and rest instead. These include:
– Fever: Exercising with a fever can raise your body temperature even more and put extra stress on your heart.
– Chest pain or trouble breathing: These could be signs of a more serious illness, like the flu or even heart problems[2][3].
– Severe fatigue: If you’re extremely tired, your body needs rest to fight off the infection.
– Muscle aches and pains: These can be a sign that your body is fighting a more serious infection.
If you have any of these symptoms, it’s best to rest and let your body recover. Pushing yourself to exercise could delay your recovery and increase the risk of complications.
## Special Considerations for Heart Health
Cold weather can make your heart work harder because your blood vessels constrict in the cold, which raises blood pressure and increases the workload on your heart[3]. If you have a heart condition, such as coronary heart disease, you should be especially careful about exercising in the cold or when you’re sick[1][3]. Always talk to your doctor about what’s safe for you.
## The Myth of “Sweating Out” a Cold
Some people believe that you can “sweat out” a cold by exercising hard or sitting in a sauna. There is no scientific evidence that this works[4]. While light exercise might help you feel better temporarily, it won’t make the cold go away faster. The best way to recover is to rest, stay hydrated, and take care of yourself.
## How to Exercise Safely When You’re Recovering
If you’re starting to feel better and your symptoms are mild, you can gradually return to exercise. Here are some tips:
– Start with light activity, like walking or gentle stretching[4].
– Avoid intense workouts until you’re fully recovered.
– Stay hydrated and dress appropriately if you’re exercising outdoors in cold weather[1].
– Listen to your body. If you feel worse during or after exercise, stop and rest.
## When to See a Doctor
Most colds go away on their own in about a week. However, you should see a doctor if:
– Your symptoms get worse or don’t improve after 7 to 10 days[2].
– You have trouble breathing, chest pain, or cough up blood[2].
– You have a high fever, severe headache, or confusion.
– You have a chronic health condition, like heart disease, asthma, or diabetes.
Children, older adults, and people with chronic illnesses should be especially careful and may need to see a doctor sooner[2].
## Preventing Colds and Staying Healthy
While you can’t always avoid getting a cold, there are things you can do to reduce your risk:
– Wash your hands often, especially during cold and flu season.
– Avoid close contact with people who are sick.
– Get enough sleep and eat a healthy diet to support your immune system[7].
– Stay active with regular, moderate exercise, which can help keep your immune system strong[1][7].
## Final Thoughts
Deciding whether to work out with a cold depends on how you feel and what your symptoms are. Mild symptoms usually mean light exercise is okay, but more severe symptoms mean you should rest. Always listen to your body, and when in doubt, talk to your doctor. Taking care of yourself when you’re sick will help you recover faster and get back to your normal routine sooner.
[1] Healthline: Cold Weather Activity: Tips, Exercise Examples, Safety, and More
[2] UCHealth Today: How to stay healthy during cold and flu season
[3] Stony Brook Medicine: Your Body in the Cold: A Head-to-Toe Guide to Staying Healthy
[4] Mission Health: Can you sweat out a cold? Here’s what science says
[7] UAB News: Get ahead of the cold: Four tips to safeguard your immune system
