Do you want to go running, but your nose is running too? If you have a cold in its early stages, you can still feel quite fit despite coughing, a runny nose and a slight headache. It’s understandable that some people don’t want to miss out on their sports program or jogging session.
Exercise keeps you fit, strengthens the immune system and gets your circulation going. Sport could be a good remedy for the oncoming cold, right?
1. Is exercise good for a cold?
Cough, runny nose, sore throat – a cold is unpleasant, but in most cases it is a harmless illness that affects many people. On average, we get a cold four times a year.
If it ever happens to you, you should still leave your training shoes in the closet for a while and get yourself properly cured. Especially if the symptoms are accompanied by an elevated temperature.
Mildly elevated temperature: symptoms and what you should know about them
This means that the body is struggling with the infection and you should not put additional strain on it with exercise. The immune system can no longer act effectively against the pathogens, which can have fatal consequences.
The problem is that when an infection occurs, stress hormones are released that put a strain on the immune system. Sport also means stress for the body, which then has a double effect on the organism. “Both cause stress hormones to be released. These in turn suppress the immune responses that the body needs to fight viruses or bacteria,” warns Dr. Axel Preßler, senior physician at the Center for Preventive and Rehabilitative Sports Medicine at the Technical University of Munich. The following three problems arise:
The cold can drag on and the course can be significantly prolonged. A more severe course of the disease is possible, with more severe symptoms. In some cases, complications arise, such as inflammation of the heart muscle.
2. How do you recognize myocarditis?
In the worst case, physical exertion can lead to a cold Inflammation of myocardium lead. The symptoms are usually not clear. In most cases, those affected feel weak and tired, and reduced performance is also noticeable. Even with small efforts, it becomes difficult to breathe and you can’t breathe, so to speak.
It may also be that you don’t notice any symptoms at all if you have an inflammation of the myocardium. This is particularly dangerous because untreated inflammation of the heart muscle can lead to… Heart failure or cardiac arrhythmia lead to potentially fatal consequences.
So don’t let it get that far. If you have a cold, exercise should definitely be taboo.
3. How long should you not exercise after a cold?
You should only start training again when you feel healthy and fit. If you feel unsure, you can follow these three rules of thumb:
You should be fever-free without medication for at least three days before you start exercising again. It’s better to give yourself a long break before you start training again too soon. It’s best to take a heart rate monitor and track your training. If you stay in the relaxed basic endurance range you will avoid a relapse into the cold. You can also have a lactate level test carried out by a sports doctor. The determined pulse specifications are not only used to optimize training. For example, an increased pulse without any apparent cause can indicate an infection. Then it’s time to reduce training intensity and fill up on vitamins.
4. Can you prevent a cold by exercising?
Exercise is healthy. But does it also prevent a cold? Researchers at Appalachian State University in North Carolina (USA) also asked themselves this question. To investigate the risk of colds depending on sports activity, they observed a total of 1,000 people between the ages of 18 and 85 for four months.
The results showed that those who exercised five or more days a week only had half as many colds as those who were less active. The test subjects had to move and sweat for at least 20 minutes per training session. Endurance sports such as jogging, cycling, swimming or walking have proven to be particularly effective.
5. What do you have to consider when exercising in cold temperatures?
However, there are a few things to keep in mind when training, especially if you exercise in winter conditions. Above all, it is important that you feel healthy and fit – only then will the sports session act as an immune booster.
Sports outfit based on the onion principle
Cold temperatures tempt you to wrap up nice and warm. However, with too many layers we quickly start to sweat and get cold. This means that a cold is practically inevitable. It is better to pay attention to breathable sports clothing and to wear it according to the onion principle. This way, if in doubt, something can be put down quickly.
Proper warm-up
A proper warm-up is particularly important to get your circulation going and prepare your muscles for training. In winter the warm-up phase should take longer than in summer. Since this takes place in colder temperatures, more time has to be invested – ideally ten to 15 minutes.
Drink enough
Even if you don’t feel thirsty in winter, it is at least as important to drink enough as in summer. It is actually best to drink more than in summer temperatures. How come? In the colder months the air is drier, which means more moisture is removed from the body.