How to exercise when you have cold and flu

how to exercise when you have cold and flu

The exercise is very important to stay fit and healthy. And people workout hard to achieve their fitness targets. The skipping workout is not a good thing and it may reduce the effectiveness of the exercise. The fitness enthusiasts always stick to there workout routine and never skip the workout session. Unfortunately, sometimes the health condition puts them in the state confusion that whether they continue to workout or not. The people wonder if they should continue workout during when they have a cold or flu.  (Also read: What happens to your body when you lift the same amount of weight daily)

Let’s take a look at the effect of mild, moderate, and extreme exercise on the cold or flu so you know whether to practice exercise next time or not when you are sick.

Intensive Exercise

The high-intensity workout should be avoided until a few days after the cold symptoms have gone away. The immune system has already challenged when you are sick. The heavy exercise can reduce immunity and your ability to fight illnesses like cold and flu. If you have symptoms of a cold or flu-like fever, extreme tiredness and muscle aches then it is recommended to take at least two weeks rest before you resume intensive training.

Mild and Moderate Exercise

It also depends upon the extent of the symptoms whether you should engage yourself in lesser levels of exercises or not. (Also read: How To Get Six Pack Abs Without Pain)

How to reduce your risk of getting ill or at least hasten your recovery when you do catch a cold or flu.

Maintain a moderate exercise routine: You can reduce your risk of developing an upper respiratory infection by maintaining a moderate exercise program rather than exercising in spurts.

Avoid over-training: Keep it “within yourself” and don’t push beyond your ability to recover.

Eat a well-balanced diet: The immune system depends on many vitamins, minerals, and other nutrients for optimal function. In this regard consume a well-balanced diet.

Avoid rapid weight loss: Low-calorie diets, long-term fasting and rapid weight loss have been causing to impair immune function.

Get a flu shot: Unless you have a reason not to get the flu shot, and especially if you have a weakened immune system, make sure to get your annual flu shot.


Exercise is helpful in many ways. Overdoing can increase the risk of cold. Moreover, its also interfere with your recovery. Avoid the intensive exercise during cold until all of your symptoms have resolved. (Also read: What is Post-Workout Soreness and How to Deal With It)

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