Exercising with a Cold: Is it a Good Idea?

Exercising is undoubtedly great for you, but what if you have a cold? Should you keep moving, or is it time to take a break? Let's see if working out when you're not feeling well is a wise decision. 

What is a Cold?

Having a cold is a common occurrence for many people, especially in the autumn. A cold is a frequent viral infection of the upper respiratory tract. The mucous membranes in the nose, sinuses, and throat become inflamed¹. 

What are the Symptoms of a Cold?

You know the drill: runny nose, sneezing, and a tickly cough. But what else comes with a cold? Here are all the symptoms: 

• A blocked nose
• Sore throat
• Sneezing
• Coughing
• Earache 
• Mild fever 

The good news: a cold usually clears up on its own, often within a week.

Difference Between a Cold and the Flu

Colds and flu are often confused, but there are important differences. Both infections occur in the upper respiratory tract and are caused by viruses, but flu is specifically caused by the influenza virus, whereas a cold can be caused by various viruses, such as the coronavirus. 

With a cold, you usually suffer from a runny nose and sore throat. The flu, on the other hand, hits harder: in addition to cold symptoms, you often also experience fever, muscle aches, headaches, and significant fatigue. The flu often starts suddenly and severely, usually within 1 to 4 days after infection². 

Exercising When You're Ill: How to Decide

You feel like you have a cold but don't want to sit still. How do you know if it's safe to exercise? You can perform the neck check for this. This means: are your symptoms above the neck? Such as a blocked nose or swollen mucous membranes? No problem! You can continue to exercise, but make sure to adjust the intensity. 

Do you also have symptoms below the neck, like fever, muscle aches, or chills? Then it's better to stay home. Exercising with the flu is a no-go; it can delay your recovery or even worsen your symptoms³. 

Exercising When You're Not Fit: 5 Tips

Have you done the neck check and feel fit enough? Great! With these five tips, you can continue to exercise responsibly, even if you're a bit sniffly. 

1. Listen to Your Body
   

   The most important thing when exercising with a cold is to listen to your body. Do you suddenly feel worse during your workout, or notice your energy depleting quickly? That's your body saying: "Take a break, please!" Continuing to exercise when you're not fit will make your body take longer to recover from both the cold and the workout. So take breaks when needed, so you recover faster and feel energetic again.

2. Take it Easy

   Now is not the time to break records. Go for a gentle workout, like a short jog or a walk instead of running. Reduce your weights at the gym or opt for a light yoga session. Also, consider adjusting the duration of your training, for example, exercise for 20 to 30 minutes instead of an hour. By staying active in this way, you stimulate your circulation without overburdening your immune system.

3. Stay Hydrated

   Hydration is key! By drinking 1.5 to 2 litres of water a day, you prevent your mucous membranes from drying out and thin the mucus, making it easier to expel⁴.  Do you have a sore throat? Make a cup of warm mint tea with a dash of honey; this can provide relief for your throat⁵. Moreover, drinking enough ensures that your body can eliminate waste products faster. So have your water bottle ready and drink regularly. This gives your recovery an extra boost.

4. Eat Healthily When You Have a Cold

   With nutrition, you can give your body a helping hand during a cold. Opt for light, nutritious meals like chicken soup. American research⁶.  shows that chicken soup can have anti-inflammatory properties, which can help you feel better faster. Add herbs like ginger, pepper, and garlic for extra support. Or try a vegetable smoothie. Also eat foods rich in vitamin C, such as red pepper, lemon, orange, broccoli, and grapefruit. Vitamin C has a positive impact on your immune system. 

5. Get Extra Sleep

   Last but not least: sleep is your best friend! Give yourself time to rest well, as sleep is where true recovery happens. Can't sleep at night due to your cold? Then plan a nap during the day if you can.  

Does Exercising Help You Recover Faster from a Cold?

You might have heard that you can "sweat out" a cold by exercising or going to the sauna. It sounds logical. But unfortunately, it doesn't work that way. Sweating helps cool your body down if you have a fever, but it doesn't get rid of the virus itself. In fact, intensive exercise can actually delay your recovery – your body needs that energy to get better. What does help? Just take it easy, drink enough, and eat nutritious food.  

Can You Catch a Cold from Exercising in the Cold?

Although many people think you can catch a cold from the cold, that's not actually true. The cold itself doesn't make you catch a cold. A cold is caused by viruses, not by low temperatures. The reason we catch colds more often in winter is mainly because we stay indoors more and are closer together, allowing viruses to spread more quickly⁷. So just put on an extra layer and enjoy your workout outside – you won't catch a cold from it. 

Good to Know

You can exercise with a cold if you feel well. Do the neck check: are your symptoms above the neck, like a blocked nose or sore throat? Then you can move gently, as long as you don't overburden your body. With fever or muscle aches, it's better to rest to speed up your recovery. Ensure adequate hydration, sleep, and healthy food such as vitamin C-rich products. "Sweating out" your cold doesn't work, but taking your recovery as seriously as your workout makes a world of difference!

Sources: 

1. Thuisarts.nl. I have a cold. 2024 [accessed 29 October 2024]. Available at: https://www.thuisarts.nl/verkouden/ik-ben-verkouden
2. Medisch Spectrum Twente. Cold: What is the difference between a cold and the flu? 2024 [accessed 29 October 2024]. Available at: https://www.mst.nl/p/aandoeningen/verkoudheid/verkoudheidwat-is-het-verschil-tussen-verkoudheid-en-griep/
3. SMA Midden Nederland. Flu and exercise: Neck Check. 2021 [accessed 29 October 2024]. Available at: https://smamiddennederland.nl/wp-content/uploads/2021/09/Griep-en-sporten-Neck-Check.pdf
4. Mayo Clinic. Cold remedies: What works, what doesn't, what can't hurt. Rochester (MN): Mayo Foundation for Medical Education and Research; 2024 [accessed 29 October 2024]. Available at: https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
5. Cianciosi D, Forbes-Hernández TY, Afrin S, Gasparrini M, Reboredo-Rodriguez P, Manna PP, et al. Phenolic Compounds in Honey and Their Associated Health Benefits: A Review. Molecules. 2018 Sep 11;23(9):2322. doi: 10.3390/molecules23092322. PMID: 30208664; PMCID: PMC6225430.
6. Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000;118(4):1150-7.
7. Gezondheidsnet. Can you catch a cold from the cold? 2024 [accessed 29 October 2024]. Available at: https://www.gezondheidsnet.nl/griep-en-verkoudheid/kun-je-van-kou-verkouden-worden