Sport with a cold: Is it possible?
When you have a cold, cold viruses have attacked the mucous membranes of the upper respiratory tract. Your immune system takes up the fight against the invaders, which weakens your body. That’s why you usually feel listless or tired during a cold. Sports also challenge the body – during exercise, energy reserves are tapped, the heart and muscles work harder, and the circulation and pulse rate rise.
When a cold and sports come together, this means a double burden and thus “stress” for the body. As a rule, the combination of sports and a cold is therefore usually not recommended. Those who do not heal up risk, for example, a chronic sinusitis or, in extreme cases, a dangerous inflammation of the heart muscle (myocarditis).
However, the question “Sport with a cold?” cannot be answered in the negative. It also depends on whether someone has a severe or only a mild cold. In addition, not all sports are the same. Extreme stress such as interval training, running a marathon or other sporting competitions should not be attempted when you have a cold.
Competitive athletes who are in the middle of a training phase are best advised to talk to their doctor about the extent to which they can do sport when they have a cold. Amateur athletes can use the following recommendations as a guide.
During a mild cold, physical exercise is usually unproblematic. If you only have a slight cold and no other complaints, there is generally nothing to be said against exercise.
However, you should only exercise lightly during a cold and avoid anaerobic training (short, intense exertion) and long periods of exertion. Interval training is also not advisable.
Also make sure that you are dressed warmly enough. To avoid getting cold during breaks, put on a warm jacket, for example. After training, it is better to change into dry and sufficiently warm clothing as soon as possible.
Jogging with a cold?
To answer the question “Jogging with a cold?” it is best to listen to your own body. Jogging with a cold is possible in principle if you have only a mild cold. However, you should be careful not to overdo it and stop if you feel listless or tired.
Sport with a severe cold
Although exercise is not taboo in principle if you have a mild cold, you should refrain from it for your own good if you show certain signs – for example, if you have a cough, sore throat or fever. This also applies if you are suppressing these symptoms with medication.
As soon as you feel really ill, have a fever, cough or sore throat, you should also not jog during a flu infection.
Infection of the heart muscle with subsequent inflammation of the heart muscle (myocarditis) is particularly dangerous. There is a risk of permanent damage to the heart muscle and, under certain circumstances, even danger to life!
Sport after a cold? From when?
After a cold, you should take it easy with sports at first. There are various recommendations about when you can start your first workout. For example, you should be symptom-free for at least one day without needing medication.
After an infection with fever, you should even start exercising again only after about a week without cold symptoms. The body needs this time to recover.
Start with a low load and exercise only in the light endurance range for the first few times.
Sports tips for the common cold
Some people are particularly susceptible to infections. Especially in winter, start each training session slowly (e.g. jogging in winter). The body needs a little longer in colder weather to get up to the right operating temperature.
If possible, exercise during the midday or afternoon hours in winter. This allows you to get sunlight, which helps the body to produce vitamin D. Vitamin D not only ensures healthy bones, but also promotes the immune system.
