Should you exercise with a cold? If you work out regularly, you’re bound to run up against this question sooner or later.
On one hand, everyone knows that you’re supposed to rest when you’re sick. On the other hand, some colds drag out for a week or more. Refraining from exercise all that time can mean lost fitness. Or it could force you to miss an important competition.
Fortunately, scientists have an answer. Their bottom line is that you can go ahead and exercise with a cold. Just don’t overdo it.
The research involved brave — but rather messy — sacrifices. Stop reading right here if you don’t want to know the snotty details.
Studies on Exercise with a Cold
In one study, 50 students at Ball State University volunteered to get sick. First the researchers rinsed out their noses and examined the snot for viruses. (I warned you.) Then the researchers sprayed 1,000 particles of new cold viruses into each student’s nose. They sprayed 1,000 more a day later.
Thirty-four of the students exercised for 40 minutes every other day. They got to choose between stationery bicycles, treadmills, indoor tracks or StairMasters. The other 16 students avoided exercise. The researchers measured the exercising students’ heart rates. They made sure everyone exercised at a moderate rate.
Sure enough, the students got sick. They all graded their cold symptoms twice a day. And they saved all their Kleenexes in Ziploc bags. Then the researchers weighed the Kleenexes to compare the amounts of snot.
After 10 days, the researchers tallied up everyone’s symptoms. They found that the worst symptoms appeared three or four days after the students were infected. But the exercisers did not suffer more than the non-exercisers.
- Their total symptoms were no worse.
- Their symptoms did not last longer.
- They did not blow any more snot into their Kleenexes.
- And they did not feel worse on the days they exercised than on the days they didn’t.
Other Discoveries About Exercise with a Cold
The students in the study were moderately fit. Recently researchers did a similar study on people who don’t normally get much exercise. They got the same results.
There is also evidence that people who exercise regularly are less likely to get colds.
But this doesn’t mean there is no risk in exercise with a cold. Other studies suggest you are more likely to get a cold if you exercise extremely hard. Running a marathon, for example, may weaken your immune system. Researchers are exploring whether this is true for everyone. Some think it might depend on fitness, nutrition and allergies.
Also these experts draw a distinction between a head cold and other illnesses. If your symptoms are above the neck, they say, you can exercise with a cold. If any of the symptoms are below the neck, you’re better off refraining. This includes a fever.
No one has really studied what happens if people exercise with a nausea, diarrhea and similar symptoms. There are some lines that even brave researchers don’t want to cross.
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Well, this clears up one thing. I always exercise in spite of having a cold with the idea that it helps to get the blood moving through my body, thereby making the cold go away faster. Sounds like that’s just a bright idea I had–but at least now I know I’m not making it worse by exercising.
I sort of have the same bright idea about my knee. Walking at a slow pace on my treadmill — instead of sitting — seems to make it better. This whole question of exercise and circulation is something I’d like to research more.