Can You Exercise with a Cold?

Colds are nasty infections that can cause our sinuses to swell up and make them painful for inhalation. They are annoying to deal with given that they either block one nostril or both, making it hard to breathe. On top of that, there’s that constant dripping of mucus that throws our focus off of whatever we’re doing.

While having a cold is not a life-threatening issue, it can still interfere with our daily activities, including your pro cheer fitness routine. In this article, we’re going to discuss if you can exercise with the sniffles, how it affects your performance, when it is okay to do so, when it isn’t, and when you should consult with a physician.

How Does a Cold Affect Your Workouts?

Colds make your sinuses extra sensitive, clog your nasal cavity, cause sore throats, a runny nose, headache, body ache, coughing, sneezing, and sometimes a mild fever. At times, it can make breathing a challenge or make you feel very weak for exercising, which leads to a missed workout session. It can also affect your fitness performance negatively.

When It's Okay to Exercise

1. If you don’t have severe body aches

Body aches are symptoms of the common cold and they will make it hard for you to do cardio or strength training. But if you don’t have them, you’re safe.

2. If you can breathe properly

As long as your nasal congestion isn’t fully congested or you have no difficulty in breathing, you can still exercise.

3. If you’re not feeling weak

A calorie is a unit of energy and a source of power that makes us exert effort. However, when we’re sick, our energies are spent on recovery. Which is why you shouldn’t push yourself if you find it hard to move. Just get some rest instead.

When It's Not Okay to Exercise

1. If your fever is intense

Having a fever is a sign your body is fighting an infection. It’s forbidden to exercise when your body temperature is already high as it will cause severe muscle inflammation, body overheating, dehydration, and fainting.

2. If you’re coughing and sneezing every five minutes

Aside from a congested airway, sneezing and coughing will also interfere with your breathing during a workout. It can even cause injuries and accidents, especially during strength training.

3. If you have the chills

Having the chills is a clear indication that your body needs to rest and recover. You cannot lift, run, or brisk walk properly without shivering. Forcing yourself to do so will only worsen your infection.

When to See a Doctor

The severity and duration of your colds depend on how strong your immune system is. However, certain thresholds and categories of symptoms would require you to immediately seek medical attention:

Your fever hasn’t cooled down or subsided after a few days.
You cannot eat or drink without vomiting after.
You find it hard to breathe and your chest hurts.
Swallowing is painful.
Your cough, congestion, and headaches don’t go away.

The general rules suggest that if your cold symptoms are only above the neck, you’re allowed to exercise. And if your symptoms are below the neck, you should take a rest. There are a few exceptions to these rules such as severe headaches or mild body aches.

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