Ask Marilyn: Can I exercise when I have a cold?
Q: Is it okay for me to exercise when I have a cold? I have a stuffy nose and sore throat and am desperate to leave the confines of the sofa. Will exercise make me feel worse?
A: You can continue with mild or moderate activity if you have a cold with no fever. Exercise may even help you feel better — by temporarily relieving nasal congestion; but don’t over do it and exercise gently. Having a cold taxes your body. So give it some help by staying as warm and as rested and relaxed as you can.
So how do you determine if you’re too sick to exercise? Here’s a good rule of thumb: If your symptoms are above the neck — such as runny or stuffy nose, sneezing, or sore throat — you can proceed with your workout. However, if your symptoms are below the neck — such as chest congestion or tightness, hacking cough, or upset stomach — you should postpone your workout. Also, you shouldn’t exercise if you have a fever, fatigue or widespread muscle aches.
This is because exercise is a stress on your body’s immune system and your immune system needs to be fighting off your illness. Plus if your cold is viral or you have a fever or flu there is a slight chance the infection will affect the muscle wall of your heart.
As always, use common sense. If you’re not feeling well but still want to exercise, reduce the intensity of your workout and listen to your body. If your symptoms worsen with exercise, stop and rest. Missing a few days of exercise isn’t the end of the world; swap your exercise time for some extra time in bed.
And to help your stuffy nose and sore throat try this natural remedy: Hot drinks can relieve congestion and soothe sore throats so juice four lemons and heat. Add one and a half tablespoons of honey. The lemon has high vitamin C content to help boost your immune system and the sweet, honey will sooth your throat.