With the weather these days, it's very common to get a cold or flu every now and then, isn't it? So if you're someone who exercises daily, you've definitely had this problem. There are times when you think, "Oh my, I don't know if it's good to exercise with this cold," right? Or, you might think, "If I continue exercising, will I be able to reduce the incidence of this disease?" Don't worry, we'll talk about everything clearly today.
Can exercise really prevent colds?
The short answer to this is, "Yes, you can!" But not large-scale exercise that requires excessive exertion. What is important here is to engage in moderate, regular exercise that does not strain the body too much .
Simply put, when we exercise regularly, our overall fitness improves. This greatly strengthens our immune system, the body's defense system that fights disease.
Research has found that people who exercise moderately, such as brisk walking for 20-30 minutes a day, going to the gym every other day, or cycling a few days a week, get colds about half as often as those who don't.
So how does this happen?
Think of it like a country. The immune system is the army of that country. It is this army that fights off foreign enemies like viruses and bacteria. When we exercise, the activity and number of white blood cells, a special type of soldier in this army, increases. In particular, it has been found that the type of white blood cells called T-cells , which directly fight infections, can be as active in the body of an elderly person who exercises as they are in the body of a 30-year-old. This means that exercise is like the best training for our immune system.
Okay, but is it good to exercise when you have a cold?
This is the biggest question that many people have. It's hard to answer this with a straight "yes" or "no." The best thing to do is listen to your body. Before you exercise, try this simple method below. We call it "The Neck Check."
| Type of symptom | Is it okay to exercise? |
|---|---|
| Symptoms from the neck up (e.g. stuffy nose, runny nose, slight itching or sore throat, sneezing) | Yes, but very lightly. Don't do strenuous exercise. Do something that is less strenuous on the body, like brisk walking or yoga. If you feel tired, stop immediately. |
| Symptoms below the neck (e.g., chest congestion, severe cough, shortness of breath, body aches, fever, stomach aches) | Absolutely not! Exercising while you have symptoms like these will only put more strain on your immune system and delay healing. Give your body a good rest for a few days. |
The most important thing is the fever. If you have a fever, don't even think about exercising. A fever is a signal that your body is in a big fight. At that time, you should help that fight, not add more weight.
Things to be especially careful about when exercising
When exercising with a cold, sometimes you have to be very careful.
- Sneezing medication and exercise: If you are taking medications like decongestants for sneezing and nasal congestion, be very careful. Some of these medications naturally increase our heart rate. So if you take such medication and exercise, it can put too much pressure on your heart. This can cause difficulty breathing.
- If you have asthma: If you have asthma, be sure to talk to your doctor before exercising while you have a cold. Otherwise, exercising may worsen your cough, wheezing, and breathing difficulties.
It's not good to exercise too much, right?
Yes, that saying is completely true. While exercise is good, too much of anything is not good. That saying applies here as well.
Research has even proven that athletes and people who engage in intense, intense training without any rest are at increased risk of developing colds and other infections.
The reason for this is that when the body is under too much stress, our immune system weakens. At this time, the number of white blood cells that fight disease in the body may decrease. Also, our stress hormone cortisol levels increase, interfering with the functioning of immune cells. Therefore, exercise and rest are very important .
When should you seek immediate medical advice?
If you experience the symptoms below during or after exercising while you have a cold, don't treat it as normal.
| Symptom | What to do? |
|---|---|
| If you have these symptoms, stop exercising and see a doctor. | |
| The chest tightness increases. | Stop exercising immediately and see your family doctor. |
| Coughing and wheezing are increasing. | |
| If you have these symptoms, go to the Emergency Department (ETU) immediately! | |
| Feeling tightness or pressure in the chest. | Go to the nearest hospital's Emergency Department (ETU) immediately. These could be signs of a heart attack. |
| There is severe difficulty breathing. | |
| Feeling dizzy or faint. | |
| The body loses balance. | |
Take-Home Message
- Regular moderate exercise strengthens your immune system and reduces the risk of developing infections like colds.
- When you have a cold, it's okay to do light exercise (e.g. walking) as long as the symptoms are above the neck (such as runny nose, stuffy nose).
- If you have symptoms such as fever, chest congestion, body aches, or a severe cough , do not exercise for any reason . Give your body plenty of rest.
- If you experience chest pain, severe shortness of breath, or fainting while exercising, stop exercising immediately and go to the Emergency Department (ETU) .
- If you have any doubts or questions about any of these things, the best thing to do is to seek advice from your doctor, rather than guessing.
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