Should You Exercise With a Cold? A Coach's Simple Guide
It is that time of year. One of the kids brings something home from school, and three days later you have a blocked nose, a scratchy throat and a class booked for tomorrow night. So should you exercise with a cold, or is it better to stay on the sofa? I get asked this every autumn in my classes, and the honest answer is: it depends on how you feel and where your symptoms are. Here is the simple way I help parents decide.
Should you exercise with a cold? Start with how you feel
A cold is usually a mild illness. The NHS says symptoms build over 2 to 3 days and most people start to feel better within about 1 to 2 weeks (see the NHS common cold page). The same page says to get plenty of rest, and to stay at home if you have a high temperature or do not feel well enough to do your normal activities.
That last point is the most useful rule I know. If you would struggle to do the school run and a normal day at work, you are not well enough to train. If you feel mostly fine apart from a runny nose, some gentle movement is usually okay for many people.
A rule of thumb a lot of coaches use is the “neck check”:
- Symptoms above the neck only (runny or blocked nose, sneezing, a mild sore throat): light exercise may be fine if you feel up to it. Go easier than usual.
- Symptoms below the neck (chesty cough, tight chest, aching muscles, upset stomach) or a temperature: rest. Do not train.
It is only a rule of thumb, not medical advice. If you have asthma, a heart condition or any long-term health condition, check with your GP or pharmacist before exercising while unwell.
Red flags: skip the workout completely
- A high temperature, or feeling hot and shivery
- Body aches and exhaustion (this can be flu rather than a cold, see the NHS flu page)
- Shortness of breath or chest pain
- Dizziness or feeling faint
- Symptoms that are getting worse rather than better
The NHS advises getting medical advice if you have shortness of breath or chest pain, a high temperature lasting more than 3 days, or symptoms that have not improved after 10 days. Do not try to “sweat it out”. Hard exercise with a fever puts extra strain on your body when it is already busy fighting an infection.
A gentle 15-minute “cold day” session
If you are in the “above the neck, feeling okay” group and you want to move, this is what I suggest. Keep the effort at a level where you could easily chat. You should finish feeling a bit better, not wiped out.
- Brisk walk, 5 minutes. Round the block, or up and down the hallway if it is cold and wet outside.
- Cat-cow, 8 slow reps. On hands and knees, round your back, then let it dip. Breathe through your nose if you can.
- Squats to a chair, 2 sets of 8. Slow down, light touch on the seat, stand up tall.
- Worktop push-ups, 2 sets of 8. Hands on the kitchen counter, body straight.
- Glute bridges, 2 sets of 10. Lying on your back, squeeze your bum and lift your hips.
- Easy stretching, 3 minutes. Hips, hamstrings and chest. Nothing forced.
Rest as much as you need between sets. If you feel worse at any point, stop and go and lie down. That is not failure, it is good judgement.
What I tell parents in my classes
When you are a busy parent, missing a session can feel like the whole routine is falling apart. It is not. A week off with a cold costs you very little fitness. Training through a fever and ending up ill for three weeks costs you much more. I would always rather see you back healthy next week.
There is also a group side to this. In a class of up to 10 people, a cough spreads quickly, and most of my members have little ones at home. If you are sneezing a lot or have a temperature, please stay home and rest. Message me and I will help you rebook.
When you are on the mend, ease back in gradually. My guide to getting back to exercise after illness gives a simple week-by-week plan. Sleep matters a lot here too, so it is worth reading my post on exercise and sleep, and remember that planned rest days and recovery are part of getting fitter, not a break from it.
Where a bootcamp class fits when you are under the weather
If you have a mild cold, feel fine and are not coughing or sneezing much, you can come along and work at the easier option for every exercise. Nobody will push you. Tell me at the start and I will keep an eye on you. A gentler class like SYP Unlock, our hip and back mobility session, is a good choice when you want to move without going hard. If you have a temperature or a chesty cough, stay home.
FAQs
Is it OK to exercise with a cold?
Often, yes, if your symptoms are mild and only above the neck and you feel well enough. Keep it light. If you have a temperature, chest symptoms or body aches, rest instead, and check with a GP or pharmacist if you have a long-term condition.
Can you sweat out a cold?
No. Sweating does not get rid of a cold virus faster. Hard exercise when you are unwell can leave you more tired. Rest, fluids and sleep are what the NHS recommends.
Should I go to the gym with a cold?
If you are sneezing and coughing a lot, it is kinder to train at home or rest, as colds spread easily in shared spaces. If symptoms are very mild, a gentle session is usually fine.
How long should I wait to exercise after a cold?
Many people can return to light exercise once they feel better and any temperature has gone. Start at around half your usual effort and build back over a week or two.
Book your first class
When you are feeling yourself again, come and train with us. SYP Bootcamp runs 45-minute small-group classes in a warm church hall in Archway N19, with a maximum of 10 people and every exercise scaled to your level. It is £15 a class, and the timetable is sent when you book. Book my £15 class or call or WhatsApp me on 07301 512215. If you would rather have a plan built around your health and schedule, have a look at private personal training in Archway with SYP Fitness.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
