EXERCISE WITH A COLD?
Three days after my return from visiting my son and his family in Florida I came down with a cold. (The risks of air travel and long hours in airports, surrounded by countless people, caught up with me.) This cold persisted for three full weeks, but as of today, my runny nose and coughing have finally ceased.
Before my trip, I was training for a 10K running competition, which was scheduled for last Sunday. However, when I went jogging a couple of days into my cold, I could barely finish 4K without feeling exhausted. So I canceled my entry. Over these past 3 weeks, I gradually upped my jogging distances. And I also took limited bike rides and pool swimming.
Now I’m wondering if I did the “right thing.” As a fellow senior, you may also experience a cold this winter but still want to exercise. Seeking guidance for both of us, I went to my usual sources and found a November 18, 2023, Mayo Clinic article by Edward R. Laskowski, Is it OK to exercise if I have a cold? Here are excerpts:
Mild to moderate physical activity is usually OK if you have a common cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.
As a general guide for exercise and illness, consider this:
Above the Neck
- Exercise is usually OK if your signs and symptoms are all “above the neck.” These include a runny nose, nasal congestion, sneezing, and minor sore throat.
Consider reducing the intensity and length of your workout. Instead of going for a run, take a walk, for example.
Below the Neck
- Don’t exercise if your signs and symptoms are “below the neck,” such as chest congestion, a hacking cough or an upset stomach.
- Don’t exercise with people if you have COVID-19 or other contagious illnesses.
When to take a Break
- Don’t exercise if you have a fever, fatigue, or widespread muscle aches.
Let your body be your guide. If you feel miserable, take a break. A few days off from exercise when you’re sick shouldn’t affect your performance. Resume your normal workout routine gradually as you begin to feel better. Check with your doctor if you aren’t sure whether it’s OK to exercise.
If you choose to exercise when you’re sick, reduce the intensity and length of your workout. If you try to exercise at your normal intensity when you have more than a simple cold, you risk injury or more serious illness.