Your shopping cart
0
English
  • Nederlands
  • English
Free shipping above 25 euro
Free personal advice via chat or email
More than 325.000 satisfied customers per year
Collapse
Vitaminstore brand StoresVitaminClub
English
  • Nederlands
  • English
Account
Your shopping cart
0
Free shipping above 25 euro
Free personal advice via chat or email
More than 325.000 satisfied customers per year
Collapse
Image of Exercising with a Cold: Is it a Good Idea?
Fit & Vital

Exercising with a Cold: Is it a Good Idea?

Image of Deborah Fischer
Deborah FischerQuality Registered Dietitian13 november 20245 min. reading time

Exercising is undoubtedly beneficial for you, but what if you have a cold? Should you keep moving, or is it time to take a step back? Let’s explore whether exercising when you're not feeling well is a wise choice. 

What is a cold?

Having a cold is a regular occurrence for many people, especially in the autumn. A cold is a common viral infection of your upper respiratory tract. The mucous membrane in the nose, sinuses, and throat becomes 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? These are all the symptoms: 

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

The good news: a cold usually resolves 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 due to the influenza virus, whereas a cold can be caused by various viruses, such as the coronavirus. 

With a cold, you typically have a runny nose and sore throat. Flu, on the other hand, hits harder: in addition to cold symptoms, you often experience fever, muscle aches, headaches, and significant fatigue. Flu usually begins suddenly and intensely, typically 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 use the neck check. This means: are your symptoms above the neck? So, a blocked nose or swollen mucous membranes? No problem! You can continue to move, but make sure to adjust the intensity. 

Do you also have symptoms below the neck such as 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 stay active 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 carefully to your body. If 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 means your body takes longer to recover from both the cold and the workout. So, take a rest when needed, so you recover faster and feel energetic again.

  2. Take it easier

    Now is not the time to break records. Opt for a gentle workout, like a short jog or a walk instead of running. Lower your weights at the gym or choose a light yoga session. Additionally, consider adjusting the duration of your training, for example, by exercising 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.  Have a sore throat? Then make a cup of warm mint tea with a dash of honey; this can soothe your throat5. Moreover, drinking enough ensures your body can eliminate waste products faster. So, have your water bottle ready and keep drinking 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 may have anti-inflammatory properties, which can help you feel better faster. Add some extra support with herbs like ginger, pepper, and garlic. Or try a vegetable smoothie. Also eat foods rich in vitamin C, such as red pepper, lemon, orange, broccoli, and grapefruit. Vitamin C positively influences your immune system. 

  5. Get extra sleep

    Last but not least: sleep is your best friend! Give yourself time to rest well, because sleep is where the real recovery happens. Can't sleep well 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 may 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 if you have a fever, but it doesn't get rid of the virus itself. In fact, intense exercise can delay your recovery – your body needs that energy to get better. So, what does help? Simply taking it easy, drinking enough fluids, and eating 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 actually not true. The cold itself doesn't make you catch a cold. A cold is caused by viruses, not 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 wear an extra layer and enjoy your workout outside – you won't catch a cold from it. 

Good to know

Exercising with a cold is possible if you feel well. Do the neck check: are your symptoms above the neck, such as 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 all the difference!

Sources: 

  1. Thuisarts.nl. I have a cold. 2024 [accessed on 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 on 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 exercising: Neck Check. 2021 [accessed on 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 on 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 on 29 October 2024]. Available at: https://www.gezondheidsnet.nl/griep-en-verkoudheid/kun-je-van-kou-verkouden-worden 

Most popular in Fit & Vital