Exercise when you have a cold: When you can exercise and when you shouldn't

If you are physically active, you are surely familiar with the dilemma: you have a cold, but you don't want to miss your workout. The question of whether you should exercise despite having a cold is not easy to answer, because it depends greatly on the extent of the symptoms and how your body reacts to the illness. In this article, you will learn when it is safe to exercise when you have a cold, when it is better to take a break, and how you can support your body during an illness.

The Neck Check Rule: A Simple Guide

A good rule of thumb for colds is the so-called “neck check” . This rule states that you can decide whether exercise makes sense or not depending on the location of your symptoms:

• Symptoms above the neck: If your symptoms are mild and only affect the upper area, such as a runny nose, sore throat, or mild sneezing, light physical activity may be OK. Gentle exercise such as walking, light jogging, or yoga is usually safe under these circumstances.

• Symptoms below the neck: If your symptoms affect the lower area, such as cough, chest pain, excessive sweating, muscle aches, fatigue, or fever, you should avoid exercise. In this case, physical exertion could put additional strain on your body and slow down the healing process.

When you should avoid sports

There are certain situations in which you should definitely take a break from training in order not to endanger your health:

Fever: If you have a fever, your body is already under a lot of stress. Exercise can be dangerous in this condition because it increases the risk of inflammation of the heart muscle (myocarditis), which can lead to serious health complications.

Body aches and fatigue: When you feel weak and your body aches, it is signaling that it needs rest and recovery. Do not overexert yourself in this state.

Severe breathing problems: If you have difficulty breathing or have a severe cough, you should avoid physical exertion until your lung function has returned to normal.

Poor sleep: A poor night's sleep can weaken the immune system and delay the healing process. If you don't feel well rested, it is better to take a rest day.

Which sport is okay when you have a cold

If you only have mild cold symptoms and still want to exercise, you can consider some gentle sports:

• Gentle walking: A leisurely walk in the fresh air can strengthen the immune system and promote blood circulation without overtaxing your body.

• Gentle yoga: Yoga and light stretching exercises are ideal for mobilizing the body while relaxing the mind.

• Moderate cycling: If you feel like you have a little energy, you can go for a short, relaxed bike ride as long as you don't overexert yourself.

Sport after a cold: Returning to training

Once your cold has subsided, you should not immediately start training at full intensity. It is important to give your body time to recover and slowly build up again:

Start slowly: Begin your training with moderate intensity and pay attention to how your body reacts. Start with shorter sessions and gradually increase the intensity.

Listen to your body: Listen to your body and look for signs of overexertion, such as shortness of breath, tiredness or dizziness. If you don't feel well, take a break.

Sufficient regeneration: Allow yourself sufficient regeneration to further support your immune system and prevent possible relapses.

How to Support Your Immune System During a Cold

While you are recovering from a cold, there are some steps you can take to help boost your immune system and speed up healing:

• Drink plenty of fluids: Adequate fluid intake is essential to hydrate the body and keep the mucous membranes moist. Warm teas or hot lemon drinks are particularly beneficial.

• Healthy diet: Make sure you eat a vitamin-rich diet with plenty of fruits and vegetables to provide your body with the important nutrients it needs for recovery.

• Sufficient sleep: Sleep is the immune system's best friend. Give yourself plenty of rest so that your body can regenerate optimally.

Conclusion

Exercising when you have a cold can be a difficult decision and should always be done carefully. Use the "neck check" rule to decide whether you can exercise or whether you should take a break. If you have a fever or more severe symptoms, it is advisable to give your body the rest it needs. After you have recovered, you should start training again slowly and gradually to avoid relapses. Listen to your body, give yourself enough rest and eat a healthy diet - this will ensure that you get fit and healthy again quickly.