Much to our dismay, the elusive cure for the common cold doesn’t seem to be arriving anytime soon. So between our sniffles and scratchy throat, we’re looking for ways to recover quicker and avoid major schedule disruptions. In this endeavor, we’re faced with the dilemma: Should you hit the couch or push through a workout when you have a cold?  

We reached out to two physicians for definitive recommendations about exercising with a cold, including workout suggestions for when you’re feeling under the weather. 

The Experts

• Chad M. Fortun, MD, board-certified and fellowship-trained orthopaedic surgeon at Wilmington Health
• Jeff Kreher, MD, FAAP, IFMCP, board-certified internist, sports medicine specialist, and functional medicine provider at PALM Health

Is It Safe to Exercise with a Cold?

Is it ever safe to work out when you’re sick? Our experts say yes, in some cases, with an abundance of caution. They highlight the common “above the neck” rule when deciding whether to sweat or snooze with a cold.

“If your symptoms are below your neck, consider appropriate rest; if they are above your neck, light to moderate exercise may be appropriate if you feel up to it,” says Dr. Fortun. “Mild cold symptoms above the neck generally consist of a runny nose, nasal congestion, and a mild sore throat. More significant symptoms may fall below the neck region and commonly consist of cough, chest congestion, shortness of breath, fatigue, fever, and body aches. If you can breathe easily through your nose and talk while doing the exercise, then it tends to be acceptable.”

“In general, if your body feels like it needs to rest, it is wise to listen. Your immune system is fighting off your cold symptoms, so there is no reason to stress it more,” says Dr. Fortun.

Dr. Kreher agrees, adding, “One must be honest about the progression of the symptoms and with any worsening of symptoms or significant impairment in sleep or nutrition, the continuation of sport should be reconsidered.” Basically, if the bug is keeping you from sleeping or eating normally, it’s best to rest until you feel like yourself again.

Can You Sweat Out a Cold?

We’re putting on our Mythbuster hat to dive into the theory that you can sweat out a cold. Our experts say that while low-intensity exercise may benefit mild cold symptoms by stimulating the immune system, sweating itself isn’t helpful (and it could leave you dehydrated).

“Sweating does not magically release toxins. The common cold is typically a viral illness that is fought by your immune system, not by sweating. In fact, excessive sweating can lead to dehydration, which has the potential to make you feel even worse,” says Dr. Fortun. 

“Excessive stress from exercise, or sweating, can impair the immune system's ability to control a common virus,” adds Dr. Kreher. “However, light and moderate exercise can stimulate the immune system to clear a virus.”

“While sweating is not the elixir to curing the common cold, there tend to be some benefits to light exercise for those with mild symptoms above the neck,” says Dr. Fortun. “This light to moderate activity does have the ability to increase circulation and may lessen nasal congestion. Exercise will also continue to boost mood and help reduce stress hormone levels, which can assist the immune system in your healing response.”

So stay away from the sauna and intense, sweaty workouts when you’re sick—that perspiration isn’t a cure.

Signs You’re Too Sick to Exercise

Some bouts of sickness just aren’t compatible with your daily workout. So even if it breaks your step streak or throws off your strengthening schedule, allow your body to rest completely if you experience any of these signs:

• Fever: “If you have a temperature above 100.4 (true fever), don’t exercise as your body is fighting an active infection, and exercise may increase your body temperature and lead to dehydration, both of which will make you feel worse,” says Dr. Fortun. 

• Significant dehydration “from inability to keep liquids down or excessive diarrhea,” says Dr. Kreher. 
• Significant fatigue and weakness
• Chest congestion, deep cough, or shortness of breath
• Muscle aches
• Rapid heart rate, lightheadedness, or dizziness
• Significantly elevated AM heart rate: “For athletes that monitor their heart rate, significant elevation of heart rate in the morning after sleep can be a sign the body needs more rest,” says Dr. Kreher. 
• Other stressors: Dr. Kreher recommends rest if “there are a multitude of other stressors in one's life that will not allow sufficient recovery from the illness and exercise while ill.”

Safely Working Out With a Cold

Let’s say you have a mild bug with above-the-neck symptoms and want to get moving. How can you do so safely, without prolonging your time spent under the weather? Here’s what our experts recommend:

• Stick to light, low-impact exercise. Examples include yoga, light walking, gentle stretching, light stationary biking, and very light resistance training. 
• Stay away from intense, sweaty workouts that stimulate a high heart rate, involve heavy weights, or test your endurance. “Things to avoid include high-intensity training, long and/or intense endurance exercise, hot yoga, and team/contact sports,” says Dr. Fortun. 
• Solo sessions only. Our experts advise against any communal exercise environments (like gyms and workout classes) when you’re sick to avoid infecting others. 
• Shorter is better when you’re sick. “Keep the exercise shorter than normal, like 20 to 30 minutes, and lower the intensity of exercise,” says Dr. Kreher. 
• Extend your post-workout recovery period when you’re sick. “Any physical exertion should be matched with a greater amount of recovery post-exercise to allow recovery from the exercise and from the illness,” says Dr. Kreher. Dr. Fortun adds, “Support recovery with extra sleep, supportive vitamins and supplements, and appropriate food intake.”
• Stay hydrated! You’re more likely to get dehydrated when you’re sick, which can make you feel even worse. 
• Stop if symptoms progressively worsen during your workout. 

• Listen to your body. “If it says ‘no’, then listen, a few days off from exercise will not stall your progress,” says Dr. Fortun. “A safe return to full sport can generally be accomplished 24 to 48 hours after symptoms are resolved,” adds Dr. Kreher. 

Stridekick tip: Looking to avoid sickness before it strikes? Well-rounded nutrition is a great starting point. Here are a few picks from the Stridekick Shop to help keep your immune system in tip-top shape:

• Honed Immune Defense Vitamins, a blend of naturally sourced, bioavailable nutrients and antioxidants designed to support innate immune function and activate detoxification pathways 
• ARMRA Immune Revival Vine Watermelon Travel Sticks, with colostrum concentrate to strengthen immune barriers, support the microbiome, and optimize cellular pathways for better health on the go
• Brandless Multivitamin Gummies, a convenient, well-rounded gummy vitamin to support overall wellness, normal immune function, and sleep quality

We love working out as much as the next guy, but some sick days are inevitable. With mild symptoms, a walk around the block and gentle stretching can help pass the time, but with more severe symptoms, embrace the rest and let the binge-watching begin! And as always, if you have an underlying medical condition or any concerning symptoms, check in with your doctor about the right type of exercise for you.