Exercising with a cold: to do or not to do?

We’ve all been there: lying in bed with a fever, a runny nose and aching limbs. Once the worst of a cold is over, we’re often unsure when we can start exercising again.

“Our body gives us the signs we need,” says Claudio Nigg, Professor at the Institute of Sports Science at the University of Bern. However, in order to understand the signs, we first need to recognise the symptoms in our body. Nigg calls this the “neck check”: If the symptoms are above the neck – including a cold and sore throat – and the person affected is free of fever, they can engage in light to moderate physical activity.  

If the symptoms are below the neck, those affected should avoid sport altogether. This applies to cold symptoms such as coughing, body aches and aching limbs or fever. Whenever we’re affected by these symptoms, sports expert Nigg advises the following rule of thumb: If you’re in bed with a fever and cough, say, for a week, you should allow your body to recover for at least the same amount of time – that is, a week – once the symptoms have subsided. “The body needs this regeneration time,” says Nigg. After that, those affected can resume their sporting activities.

Light activities with a cold

Experts recommend light to moderate exercise both during a mild cold and in the recovery phase after a more severe cold. This includes walking, stretching, yoga, tai chi and low-impact training such as light cycling or dancing. “Fresh air is good for a mild cold, as it promotes breathing and stimulates blood circulation,” says sports professor Nigg. However, it’s important to make sure you dress warmly enough, especially in the winter months when temperatures are low outside and the chances of catching a cold are higher. “If you’re outside for too long and not dressed warmly, you run the risk of making the cold worse,” says Nigg.

Light exercise supports recovery. Stretching in particular helps you to keep moving – without having to over-exert. Stretching opens up the chest and thus also helps to ventilate the lungs and deepen breathing, both of which promote the healing process when you have a cold.

Strength training with the sniffles?

If you have a slight cold, you should avoid the gym for the first few days, even if you actually feel able to work out. Why? Because you can infect other gym users. When exercising in a fitness centre, it’s difficult to take all the necessary hygiene measures – such as cleaning the equipment sufficiently after use, suppressing a cough or regulating your own breathing.  

Jogging with a cold

The question of whether or not jogging is advisable when you have a cold comes up again and again. “When you have a cold, jogging usually puts too much of a strain on the body,” says Nigg. However, if you only have a mild cold and otherwise feel well, you can jog at a moderate pace. If you feel better after a cold and want to start jogging again, you should start tentatively – for example by choosing a shorter route than usual and keeping the pace moderate.

When does sport increase the risk of myocarditis?

“Research shows that the risk of myocarditis is higher for people who exercise intensively despite severe symptoms such as fever or aching limbs,” says Nigg. In particular, sports such as basketball, ice hockey or marathon running demand too much of the body when it lacks the resources. This can have serious consequences, such as myocarditis (inflammation of the heart muscle), but also diseases of the bronchial tubes or paranasal sinuses. However, Nigg emphasises that even in this case, the risk of myocarditis is still low.

But how does a cold turn into myocarditis? Colds are usually caused by viruses. The body tries to fight these intruders by intensifying the activity of the immune system. This defence process often leads to an increased body temperature or fever. Exercising in this state prevents the body from fighting the viruses – and puts it under additional strain. If the body does not have enough resources to fight the viruses, the harmful organisms can spread. The heart and its surrounding tissue – often including the heart muscle – are very close to the airways affected by the virus.

Myocarditis can lead to cardiac arrhythmia, cardiac insufficiency or even sudden cardiac death. Signs of myocarditis include fatigue, exhaustion, chest pain, shortness of breath during exertion, strong palpitations, “a galloping heartbeat” (cardiac arrhythmia) or loss of appetite.

Exercising with other illnesses

Is there also a “self-check” if, for example, your head hurts, your monthly period pains are severe, or you suffer from chronic illnesses? Find out more here: