If you’re someone who loves staying active, a runny nose or mild headache doesn’t have to derail your routine. But before lacing up your sneakers, understanding how a cold affects your body—and how to adjust your workout—can help you stay safe and avoid worsening symptoms.
How Colds Impact Your Workouts
Colds bring a range of symptoms, each affecting exercise differently, notes Dr. Michael Jonesco, a sports medicine physician at The Ohio State University Wexner Medical Center. A key effect is that your body shifts into high gear to fight the infection, leaving you fatigued. This can reduce muscle strength and endurance, making you feel exhausted far earlier in a workout than usual.
That said, moving your body can have benefits. “Exercise releases hormones that may boost your mood, even when you’re sick,” explains Dr. Amesh Adalja, an infectious disease specialist at Johns Hopkins University Center for Health Security.
But there’s a catch: Overdoing it can backfire. “Exercising too intensely when sick makes it harder for your body to fight the infection, prolonging recovery,” warns Dr. Kenton Fibel, a primary care sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute. Additionally, excessive sweating can lead to dehydration—a risk to avoid when your body is already stressed, adds trainer Katie Kollath, CPT, co-founder of Barpath Fitness.
In short: Don’t feel pressured to “sweat out” a cold. Listen to your body, and stick to a level that feels comfortable.
The “Neck Rule”: A Simple Guide
Wondering if it’s safe to work out? Follow the “neck rule,” advises Dr. Adam (no first name specified).
Safe to exercise: If all symptoms are above the neck, such as a runny nose, nasal congestion, or sore throat.
Skip the workout: If symptoms are below the neck (e.g., chest congestion, body aches, or a cough that affects your lungs).
Even with above-the-neck symptoms, hold off on intense efforts or chasing a personal record. “Your body is still fighting an infection—this isn’t the time for max effort,” Dr. Adam emphasizes.
Best Workouts for a Cold
Opt for low-intensity activities. Kollath recommends a leisurely walk outdoors: “Sunshine boosts vitamin D (which supports the immune system) and gentle movement encourages healthy blood flow.” Other good options include light jogging, cycling on an exercise bike, or mild strength training.
With these guidelines, you can stay active safely—here’s to a quick recovery and getting back to your regular routine soon!
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