This page is general information, not medical advice; ask a doctor or pharmacist about your own situation.
The usual rule of thumb for a cold is a “neck check”: where your symptoms sit decides whether a workout is sensible. The rule below is Mayo Clinic guidance, as republished by the South Dakota Department of Health.
Symptoms above the neck
If you have a runny nose, congestion, sneezing or a minor sore throat, and nothing else, exercise is usually fine according to Mayo Clinic. Its advice is to cut back on how hard and how long you train. A walk in place of a run is its example. Mayo Clinic adds that mild to moderate activity may temporarily ease a stuffy nose.
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Symptoms below the neck
Mayo Clinic says to skip exercise if you have chest congestion, a hacking cough or an upset stomach. The same guidance says to skip it if you have a fever, fatigue or widespread muscle aches.
What this looks like in practice
- Mild stuffy-nose cold, no fever: a shorter, easier session or a walk is reasonable.
- Fever, chesty cough, body aches or an upset stomach: rest instead.
- Returning after illness: Mayo Clinic says to go back to your normal routine gradually as you feel better, and to check with a doctor if you are unsure.
Once you are well again, our post on home workouts and the NHS activity guidelines covers those guidelines.
What the NHS says about a cold
The NHS page on colds does not mention exercise. It advises getting plenty of rest. It also says that if you have a high temperature or feel too unwell for your normal activities, you should stay at home and avoid contact with others until you feel better.
When to get medical advice
The NHS lists these reasons to see a GP:
- a high temperature lasting more than 3 days
- a very high temperature, or feeling hot, cold or shivery
- symptoms that get worse, or do not improve after 10 days
- shortness of breath or chest pain
- a cough lasting more than 3 weeks
- a long-term condition such as diabetes, or a heart, lung or kidney condition
- a weakened immune system, for example from chemotherapy
The NHS also lists concern about a child’s cold symptoms as a reason to see a GP.
Sources
- HealthySD.gov (South Dakota Department of Health): Is it OK to exercise if I have a cold?, reproducing Mayo Clinic guidance by Edward R. Laskowski, M.D.
- NHS: Common cold
