Can you train with a cold? Find out when exercise is okay

You've got a sore throat, a stuffy nose, and the question arises: is it safe to keep up your workouts, or is it better to stay home and rest? As the weather gets colder, cases of colds and flu increase, raising this question among those who don't like to miss a day of physical activity.

The answer depends on the type and intensity of symptoms. If it's just a cold with a runny nose, cough, and mild discomfort, it's usually okay to do light or moderate exercise, as long as you feel up to it. In the case of the flu, which usually causes fever and body aches, the safest option is to rest so your body can recover and avoid complications.

A practical way to assess is to follow the recommendation of the American College of Sports Medicine in the United States: if the symptoms are only "above" the neck (stuffy nose, mild sore throat), moderate exercise is permitted; but if there is also chest pain, severe cough, fever, or body aches, the recommendation is to suspend training and rest.

Orthopedic and sports medicine physician Thiago Viana, a member of the Brazilian Society of Exercise and Sports Medicine (SBMEE) and the Brazilian Society of Orthopedics and Traumatology (SBOT), agrees with this recommendation. "In some cases, light to moderate activities, such as a 20-minute walk or a yoga class, can provide symptom relief by improving blood circulation. Movement releases neurotransmitters, such as serotonin, which increase feelings of well-being," says Viana.

Even so, those who decide to exercise even with mild symptoms should be extra careful with hydration and seek out well-ventilated areas, avoiding excessive heat. "It's important to be careful with medications that can alter heart rate or heat control, such as decongestants," warns the sports physician.

It's also worth remembering that flu-like symptoms require special attention to hygiene, which involves washing your hands before and after training, cleaning equipment with alcohol or damp towels, maintaining distance from others, and avoiding crowds and confined spaces. If you're coughing, it's important to wear a mask.

And pay attention to the evolution of your symptoms: if you feel they are getting worse during your workout, stop exercising immediately and, if necessary, seek medical help.

Respect your limits

While exercise isn't contraindicated in certain health conditions, it's crucial to respect your body and avoid overexerting yourself for fear of losing your training progress. "Forcing yourself to exercise even when you're not feeling well, for fear of losing the gains you've made so far, isn't recommended, as stressing your body with physical activity can hinder recovery," warns infectious disease specialist Moacyr Silva Junior of Einstein Hospital Israelita.

Symptoms of flu and respiratory infections usually last a week, a period during which the body should ideally focus on fighting the disease. Ignoring this recommendation can be dangerous, because the cardiovascular system, already working to fight the infection, would have to work even harder to sustain physical activity. This increases the risk of hyperthermia exhaustion, post-viral fatigue syndrome, and even viral myocarditis, an inflammation of the heart muscle caused by the infection.

Flu viruses can reach the lower respiratory tract, compromising the bronchi and lungs, among other structures. "When returning to physical activity, it's best to take it easy for the first few days," recommends the Einstein infectious disease specialist.

Source: Einstein Agency

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