You had planned your sports session, but now a (seasonal) cold hits you: stuffy nose, irritated throat, slight fatigue… Should you cancel everything and stay warm, or can you still put on your sneakers?
The response from Dr Gérald Kierzek, medical director of True Medical, is nuanced: “Doing sport is possible, and even sometimes beneficial! But you have to know how to adjust the effort according to the symptoms and respect the signals that our body sends us.”
When sport remains a good idea
So, a mild cold is not necessarily a reason (or an excuse) to stop everything and slip under the covers. “If the symptoms are limited to a stuffy or runny nose, some sneezing or throat irritation, without fever or severe fatigue, moderate physical activity is entirely possible”explains Dr. Kierzek.
In these cases, movement can even help you feel better. Sport stimulates blood circulation, promotes perspiration, therefore the elimination of toxins and helps to unclog the respiratory tract. “In addition, light physical activity, such as brisk walking, yoga, Pilates or leisurely cycling, has a positive effect on morale, which is often undermined by the little ailments of winter.” agrees our expert. Whoa! So you can put on your sneakers, while taking your handkerchiefs with you.
When it is better to abstain
On the other hand, there are situations where sport becomes contraindicated. In this case, it is better to postpone your session.
“If the cold is accompanied by fever, significant muscle pain, severe fatigue, respiratory problems, severe cough or flu-like illness, you absolutely must rest”warns Dr. Kierzek. In these cases, exertion would only worsen the symptoms and prolong convalescence.
Furthermore, intense training, such as HIIT or crossfit, is particularly discouraged: “This type of exercise places excessive stress on the body and can temporarily lower the immune system”he specifies.
Priority to rest, therefore. Without forcing.
Move with common sense, the right attitude
Exercising during a cold, yes, but not just any way. However, Dr. Kierzek recommends a few simple rules if you’re starting out congested:
- Reduce the intensity : do not exceed 50 to 70% of your usual effort during a mild cold;
- Hydrate well to compensate for water loss due to perspiration;
- Favor the open air rather than closed rooms, to avoid contaminating others and benefit from healthier air;
- Listen to your body : at the slightest unusual shortness of breath, palpitations or feeling of discomfort, you must slow down or interrupt the session.
“The important thing is not to force it, but to respect your body. It will tell you when to move… and when to stop.” concludes Dr. Kierzek wisely.