You've got a stuffy nose, a congested head, and maybe even a sore throat. You're a bit tired, too. Should you exercise despite your head cold or rest because of it? Many seasoned athletes complete their workouts regardless of a head cold, though average fitness seekers may tend to choose rest.
Possible Benefits
Maintaining your workout routine despite a head cold is not only acceptable, it might be recommended. Though working out while you're congested may not be the most comfortable experience, exercise is an effective way to move fluid and mucus clogging your nasal passages. If you run outdoors, bring a handful of tissues with you. Once you begin to move, you may find you need to blow your nose more frequently. This can open the nasal passages.
Lung Function
A research study done at Ball State University during the early 1990s reported that lung function during exercise is not affected by symptoms of a head cold. People who participated in this study exercised while infected with rhinovirus, the virus that causes the common cold. These athletes experienced no reduction in their lung function. Additionally, exercise did not cause the participating athletes to recover more slowly from their colds.
Performance
The same research study found no difference in athletes' performance, regardless of whether they had head colds. Athletes also shared their experiences with researchers and reported they felt fine while exercising. Some even reported that exercise made them feel better. According to the author of the study, Thomas Widener, director of athletic training research at Ball State University, "athletic performance does not suffer during light to moderate exercise." He said regular exercise can strengthen the immune system, perhaps preventing infections.
Be Considerate
If you are sneezing and coughing, go ahead and exercise. If you typically work out at the gym, be considerate of other patrons. Bring your tissues and a small bottle of hand sanitizer to keep your hands clean. Cough or sneeze into your elbow rather than into your hand. When finished with a cardio or weight machine, wipe it down thoroughly to prevent the spread of germs.
When to Stay Home
If you have a fever or chest congestion, it's probably good to take a day off from your workout routine. A fever elevates your body's core temperature, and exercise does the same thing. Therefore, exercising with a fever could result in a dangerously high core temperature. Chest congestion, unlike nasal congestion, can impair lung function. If you experience chest congestion, it's best to make a visit your doctor rather than your gym.
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