With over 1 billion colds in the U.S. every year, according to the National Library of Medicine's National Center for Biotechnology Information, odds are good you will wind up sick some time soon. Once you're sick, you need to decide if you should stick with your workout schedule or rest. Taking a break to rest may disrupt your exercise program, but continuing may be hazardous.
Study Results
Studies published by the "Journal of Athletic Training" suggest that having a cold does not impair your lung function or overall physical performance, does not worsen your symptoms and probably does not hinder recuperation. However, exercise does not help you heal any faster either, according to Thomas G. Weidner, Ph.D., leader of the study. Your cold symptoms will last about seven to 10 days, whether you exercise during your illness or not.
Do Not Work Out
When your illness includes a fever of 99.5 degrees F or above, do not exercise. Working out with a fever can cause your temperature to further increase, putting you at risk of heatstroke. Fever or muscle aches may also indicate your body is fighting a viral infection, another reason to rest.
A sore throat, on the other hand, may indicate strep, which can spread with vigorous exercise, so keep your exercise moderate. Other symptoms that suggest you should avoid exercise include coughing up mucus, nausea, vomiting or diarrhea.
Can Exercise Fight Colds?
Research published in the "British Journal of Sports Medicine" indicates that regular exercise lowers your risk of catching a cold. Those tested who worked out five times per week were 46 percent less likely to get sick than the sedentary group that worked out once per week or not at all. The study also showed faster recuperation and less severe symptoms for the fit group. Researchers suggest that exercise may cause your immune system to run more efficiently with regular exercise.
Over-training
Many symptoms associated with over-training are confused with illness, such as muscle soreness and diarrhea. The American College of Sports Medicine suggests that extreme exertion can lower your immune function and increase your likelihood of catching a cold. Also, over-training can result in dehydration, which can eventually lead to headaches, constipation and even fever. To avoid these problems, drink plenty of water while working out, and stop exercising when your muscles feel very fatigued.
References
- American College of Sports Medicine: Exercise and the Common Cold
- "British Journal of Sports Medicine"; Upper Respiratory Tract Infection is Reduced in Physically Fit and Active Adults; David Nieman, et al.; November 2010
- CBS Money Watch: Calling in Sick: To Exercise or Not to Exercise When Illness Strikes
- PubMed.gov: Common Cold
- MayoClinic.com: Dehydration Symptoms
- "British Journal of Sports Medicine": Effect of exercise on Upper Respiratory Tract Infection in Sedentary Subjects; T. Weidner; 2003
