Is it safe to exercise when you have the cold/flu?

With winter here, it is that time of the year for the cold and flu season. Getting sick and taking time off of training / exercise can be a real setback for anyone who has put in the hard work throughout the year in achieving their fitness goals.

The question often arises, ‘how do I know if training will make me even more sick’? A general rule is the “neck check”. If you have symptoms in the head or throat, it should be ok to do light / moderate intensity exercise. If the symptoms are below the neck, it is best to rest.

Following the neck check rule, you can exercise when suffering from:

 

  • Runny / stuffy nose
  • Watery eyes
  • Mild headache
  • Mild sore throat

It is important to remember that you need to keep the intensity to moderate. Do not try and attempt a record weight or perform reps to fatigue. Stay hydrated and ensure adequate rest after exercise.

 

 

Avoid exercising when suffering from these below the neck symptoms:

  • Chest congestion
  • Nausea
  • Fever/chills
  • Coughing up mucus
  • Joint/muscular aches
  • Diarrhea

The benefit of exercising throughout the winter months – it helps to prevent respiratory infections. A 2012 study from Barret et al, found that moderate aerobic exercise of 30-45 minutes duration can half the risk for respiratory infections. Examples of exercises can be walking, running or cycling. So one of the best preventative techniques for avoiding the cold/flu this winter is to get moving!

  1. Meditation or Exercise for Preventing Acute Respiratory Infection: A Randomized Controlled Trial. Barrett et al. Ann Fam MedJuly/August 2012 10 no. 4 337-346

Mitchell Roberts – Chiropractor