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Common Cold & Exercise

If ou have the sniffles, feel run down and under the weather, don't hurry to cancel your gym appointment. Exercising while you have certain cold symptoms can be beneficial; it can help circulation and alleviate some cold symptoms. Decrease your duration and intensity levels to match your energy level. Pay attention to how you feel throughout the workout and make sure not to push yourself too hard. You want to get better, not worse.

  1. Symptoms

    • Experts recommend the "neck rule" to determine if you are well enough to exercise while sick. If your symptoms are limited to sniffling, sneezing, headaches and sinus congestion, you pass the neck rule and are cleared to exercise. If your symptoms present below the neck and include body aches, chills, diarrhea, fever, chest congestion and swollen lymph glands, you should not exercise and should rest. Exercise might weaken your immune system and cause the illness to develop into something stronger and more harmful. Contact your doctor if you are unsure of your symptoms.

    Exercise Modifications

    • Now that you have passed the "neck rule," adjust your workout to accommodate your energy level. Moderation is the key--pushing yourself too hard will weaken your immune system and deplete your body of the nutrients it needs to fight off the cold. Nasal drainage and certain medications (antihistamines) can contribute to dehydration. Drink water before, during and after your workout. If at any point of your workout, you feel sick, light headed or depleted of energy, stop the exercise immediately. Ask a staff member for help if you do not feel better after a few minutes. Before starting a workout, use common sense as your guideline. If you can barely pull yourself out of bed, don't push yourself through an exercise routine. It usually takes two to three days for a cold to run its course, so be patient. Before you know it, you will be back to normal and exercising at full capacity.

    Gym Etiquette

    • Common colds are viral infections passed from person to person via sneezing, inhalation and direct contact with bodily discharge. Make sure to wipe down equipment and mats after finishing your workout. Let people around you know that you are not feeling well, enabling them to make an informed decision about exercising around someone with a cold.

    Exercise to Prevent Colds

    • The American College of Sports Medicine reports that people who exercise regularly report fewer colds than people who do not participate in regular exercise. Regular exercise, a healthy diet, low stress levels and proper amounts of sleep all contribute to illness prevention.

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