Should you exercise with a cold?

Catching a cold can feel like a major setback, especially if you’re in the middle of a fitness routine. Should you power through a workout or give yourself a break? Let’s dive into what you need to consider when deciding whether to exercise with a cold. 

The “above the neck” rule 

First up is the handy “above the neck” rule. According to the Mayo Clinic, if you’re dealing with mild symptoms like a runny nose, sore throat or slight congestion, it’s usually safe to engage in light to moderate exercise. Think of activities like a brisk walk in the fresh air, gentle yoga or some light stretching to keep your spirits up. These can help clear your head and boost your mood. 

But if your symptoms venture below the neck to include chest congestion, a persistent cough, fever or body aches, it’s time to hit the brakes. Your body is signaling that it needs a break, and ignoring it can prolong your recovery or make things worse. 

Listen to your body 

Trust your instincts. If your body feels fatigued or achy, it’s perfectly fine to skip that workout and cozy up with a warm blanket instead. Remember, fitness is a journey, and sometimes rest is as important as your next workout. 

Low-intensity is key 

If you feel up for it, keep things low-key. Light activities such as walking or gentle stretching can boost circulation and help you feel better without overdoing it. It’s all about balance. 

Hydration is everything 

Don’t forget to hydrate. Cold symptoms can lead to dehydration, so sip on water or herbal teas to keep your body happy and healthy. Staying hydrated helps thin mucus and supports your immune system. 

Know when to rest 

According to the American Lung Association, staying active and fit is an excellent way to enhance your overall health, and research suggests it can even strengthen your immune system. However, if you catch a bug, remember to take it easy. Sometimes, taking a step back is the best step forward. If you need additional guidance, ask your doctor.