Contrary to popular belief, you don’t have to sit out when you have a cold. In fact, exercise boosts the immune system, helping to keep colds at bay and fight off a cold once you have one.
The more consistent your exercise regiment, the better. Studies show that working out regularly cuts down on sick days by up to 66 percent! So the more active you are in the first place, the less likely you are to even get a cold. But if you do come down with something, it’s okay, and possibly even helpful to keep up with your workouts. A study at Ball State University looked at the effects of exercise on head-colds, making half the cold-sufferers run for 40 minutes a day on a treadmill while the other half rested. There was no measurable difference in recovery rates, but some of the exercisers reported feeling better after exercise.
Listen to your body. If you’re just dealing with some sniffles, don’t let a cold hold you back. You don’t need to run sprints or train for a marathon; keep your workouts 30 minutes to an hour at moderate intensity. Sometimes cold medications such as decongestants can increase your heart rate, so make sure you’re not pushing yourself too hard and always monitor your heart rate.
If you’re just not feeling it, don’t force yourself to engage in exercise; sometimes it’s just best to take a day off. If you can’t seem to get rid of a cold or feel like your immune system is down, it could be that you’re over training and need some time off.
