Introduction
A cold is a viral infection which affects the upper respiratory system, causing a range of symptoms such as sneezing, coughing, sore throat, and fatigue. It’s one of the most common illnesses and it’s estimated that adults will get two to four colds every year.
In this article, we’ll be exploring the evidence for whether exercising when you have a cold can help reduce symptoms, as well as looking at the potential risks, types of exercise to do, and safety tips.
Examining the Evidence: Does Exercise Help to Reduce the Symptoms of a Cold?
A number of studies have looked into the effects of exercise on colds. A study published in the British Journal of Sports Medicine in 2008 found that moderate-intensity aerobic exercise reduced the severity and duration of colds in healthy adults. The researchers concluded that moderate-intensity exercise “may be beneficial in reducing the duration and severity of common cold symptoms”.
Another study, published in 2017 in the journal Medicine & Science in Sports & Exercise, looked at the effects of regular moderate-to-vigorous physical activity on cold symptoms. The study found that those who exercised regularly had fewer colds and experienced less severe symptoms than those who did not exercise. The authors concluded that regular physical activity was associated with a lower risk of developing a cold, as well as a reduction in the severity of symptoms.
Overall, the evidence suggests that exercise can help reduce the severity and duration of colds, although more research is needed.
Exploring the Benefits of Exercising When You Have a Cold: How Does It Help?
So how exactly does exercise help to reduce the symptoms of a cold? Here are some of the key benefits:
Boosting the immune system
Regular exercise can help to boost the immune system, making it better able to fight off infections such as colds. Studies have shown that regular exercise can increase the production of white blood cells, which are an important part of the immune system that helps to fight off viruses and bacteria.
Reducing stress and promoting relaxation
Stress can weaken the immune system and make you more susceptible to colds. Exercise can help to reduce stress levels, as well as promoting relaxation by releasing endorphins, the body’s natural feel-good hormones. This can help to boost your mood and reduce symptoms of a cold.
Improving sleep
Poor sleep can weaken the immune system and make you more likely to catch a cold. Exercise can help to improve sleep quality, as it can help to tire out your body and reduce stress levels. This can help to reduce the symptoms of a cold.
Debunking the Myth: Is it True That Exercise Can Make Your Cold Worse?
There is a myth that exercising when you have a cold can make your symptoms worse. But there is no scientific evidence to support this. In fact, as we’ve seen, some studies suggest that exercise can help to reduce the severity and duration of colds.
That said, there are some potential risks of exercising when you have a cold, such as dehydration and over-exertion. These can make your symptoms worse, so it’s important to take precautions and listen to your body.
Investigating Different Types of Exercise: What are the Best Activities to Do When You’re Feeling Under the Weather?
When you have a cold, it’s best to stick to low-impact exercises such as walking, swimming, or cycling. These activities don’t require too much effort and can help to reduce stress levels and improve your mood.
If you’re feeling up to it, you can also try some cardio activities such as running, aerobics, or dancing. These can help to get your heart rate up and reduce cold symptoms.
Strength training can also be beneficial when you have a cold, as long as you avoid over-exertion. Weight lifting or bodyweight exercises such as squats and push-ups can help to strengthen your muscles and reduce fatigue.
Tips on How to Exercise Safely When You Have a Cold: What Precautions Should You Take?
When you’re feeling under the weather, it’s important to take certain precautions to ensure that you don’t make your symptoms worse. Here are some tips on how to exercise safely when you have a cold:
Listen to your body
The most important thing is to listen to your body and stop if you feel any pain or discomfort. If you’re feeling particularly unwell, it’s best to rest and wait until you’re feeling better before trying any form of exercise.
Stay hydrated
It’s important to stay hydrated when you’re exercising, especially when you have a cold. Make sure you drink plenty of fluids before, during, and after exercise to prevent dehydration.
Avoid over-exertion
When you have a cold, it’s best to avoid intense or long-duration exercise. Stick to low-intensity activities and take frequent breaks to prevent over-exertion.
Conclusion
Exercise can help to reduce the severity and duration of colds, as well as boosting the immune system, reducing stress levels, and improving sleep. However, it’s important to take precautions when exercising when you’re feeling under the weather. Listen to your body, stay hydrated, and avoid over-exertion.
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