Regular exercise is one of the best things we can do for our health. But what should you do when you have a cold? Here is a simple guide to when it is fine to keep moving and when to rest.
The 'neck check'
A common rule of thumb:
- Symptoms above the neck only (runny or blocked nose, sneezing, mild sore throat) and you feel well otherwise – light to moderate exercise, such as a walk or gentle cycle, is usually fine.
- Symptoms below the neck (chesty cough, aching muscles, tiredness) – rest.
- Fever, chills, a bad cough or difficulty breathing – do not exercise. Rest and, if you are worried, contact NHS 111 or your GP.
Exercising hard while you have a fever can put extra strain on the body and, rarely, on the heart. Remember too that colds spread easily – think of others at the gym or in team sports.
How a cold usually develops
Symptoms usually appear 1–3 days after catching a cold virus, peak around days 4–6 and ease by days 7–8, although a cough can linger. Rest, fluids and time are the main things that help.
When can I start training again?
After a mild cold, wait until you have had two or three days without symptoms and start gently. After an illness with fever, allow one to two weeks before returning to intense exercise. If in doubt, ask your GP.
Everyday habits for staying well
- Wash your hands regularly and avoid touching your eyes, nose and mouth.
- Sleep well – most adults need 7–9 hours.
- Eat a varied diet with plenty of fruit and vegetables. Vitamins A, C and D, folate, iron, zinc, copper and selenium contribute to the normal function of the immune system.
- For active people: vitamin C contributes to maintaining the normal function of the immune system during and after intense physical exercise (beneficial effect with a daily intake of 200 mg in addition to the recommended daily intake).
- Vitamin D: in the UK, consider a 10 µg daily supplement from October to March.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.