Expert advice on when to push through and when to rest, tailored for busy women and mums
Ah, the familiar scenario: you’ve woken up with a scratchy throat, a stuffy nose and that dreaded sense of sluggishness. As you stare at your gym bag, you wonder—should you skip today’s workout or will a little exercise help shake off the cold?
As an outdoor personal trainer, I hear this question all the time, especially from my busy clients who juggle careers, kids and everything in between. Let’s dig into the nitty-gritty of exercising with a cold, so you can make an informed decision that keeps you healthy and active.
The “Walking Cold” Concept: Should You Train?
First things first—let’s define what we mean by a “mild” cold. I call this a walking cold because you’re not feeling your best, but you’re well enough to perform daily tasks like going to work, grocery shopping or walking the dog. Symptoms of a walking cold might include:
- A stuffy or runny nose
- Mild cough (especially that lingering post-cold cough)
- Slight sore throat
- General tiredness
If you’re dealing with these symptoms and can go about your day without needing medication like ibuprofen or paracetamol, you’re likely well enough for some gentle exercise.
My clients who’ve trained with mild colds often share positive feedback, saying things like “I really didn’t feel like coming today, but I feel so much better after moving!” The key is modifying the intensity and type of exercise, which we’ll cover shortly.
When to Skip Exercise: Recognizing the Red Flags
Now, let’s talk about when you should absolutely stay home and rest. Certain symptoms are clear indicators that your body needs time to recover:
- Fever or chills: A fever means your body is fighting off an infection. Exercising with a fever can raise your internal temperature even more, potentially leading to serious complications.
- Severe fatigue: If even simple tasks like making tea feel exhausting, your body is signaling that it needs rest.
- Nausea or vomiting: These symptoms suggest your body is under significant stress—exercise will only make things worse.
- Chest congestion or difficulty breathing: This can indicate a lower respiratory infection, which requires rest and possibly medical attention.
My General Rule?
If your body is begging for rest, listen to it. There’s a world of difference between pushing through a mild cold and ignoring serious symptoms. When in doubt, it’s always wise to consult a healthcare professional.
Debunking Common Myths About Exercising While Sick
Let’s bust some myths that often hold people back from making the best decisions:
Myth 1: Exercising with a cold will make you sicker.
Reality: According to the Mayo Clinic, moderate exercise can actually boost your immune system. Light activity may help relieve nasal congestion and improve your mood. The key is moderation—think walking, gentle yoga or stretching, not high-intensity interval training (HIIT).
Myth 2: You need to be 100% healthy to exercise safely.
Reality: Waiting until you feel completely perfect might mean missing out on weeks of beneficial movement. For busy mums and professionals, colds are almost a constant companion during the winter months, thanks to kids bringing home every bug from school. If you waited to feel flawless, you’d miss out on fitness for half the year!
Gentle Alternatives: What to Do When You Shouldn’t Train Intensely
So, you’ve decided not to go for your usual workout—what now? Rest doesn’t have to mean total inactivity. Here are some gentle alternatives to keep you moving without overtaxing your body:
- Walking: Fresh air can help relieve nasal congestion and lift your mood. A 30-minute walk is often the first thing I recommend when recovering from a cold.
- Gentle mat exercises: Try moves like bird-dog, cat-cow, donkey kicks and hip bridges. These low-impact exercises keep your joints mobile and your body limber.
- Yoga or stretching: Gentle yoga sequences or simple stretches can improve circulation and reduce stiffness. As we age, keeping joints mobile is crucial and a few days off from intense training doesn’t mean letting everything seize up!
Focus On Recovery
Remember, the goal isn’t to push through discomfort but to support your body’s recovery with mindful movement.
My Tip:
Opt for a pilates inspired mat workout or gentle yoga poses.
Outdoor Training in Cold Weather: Dress for Success
Exercising outdoors with a mild cold requires extra attention to your clothing. Staying warm and dry is essential to avoid worsening your symptoms. Here’s how to layer up for success:
- Base layer: Wear moisture-wicking (dri-fit) clothing close to your skin to stay dry.
- Middle layer: Add an insulating layer, like a fleece or wool top, to keep warm.
- Outer layer: Choose a waterproof or windproof jacket to protect against the elements.
Don’t forget warm socks, gloves, a hat and a scarf. You can always remove layers as you warm up, but it’s crucial to have them handy for cool-downs and stretches.
Listen to Your Body and Stay Active Safely
At the end of the day, there’s no one-size-fits-all answer to whether you should exercise with a cold. The best approach is to listen to your body and make a decision based on your symptoms.
- Feeling mildly under the weather? Opt for light exercise and focus on staying comfortable.
- Struggling with a fever or severe fatigue? Rest is your best friend.
Tip for Success:
Exercise should make you feel better, not worse.
If you’re unsure, start with a short walk. If it feels good, you’re likely on the road to recovery. If it leaves you exhausted, give yourself more time to rest.
Final Thought: Consistency Over Perfection
For busy women—especially mums and professionals—consistency is more important than perfection. A mild cold doesn’t have to derail your fitness journey. With the right approach, you can stay active, support your immune system and bounce back stronger.
So, next time you’re staring at your gym bag, wondering if you should skip your workout, remember: listen to your body, stay mindful and don’t be afraid to move a little. You might just feel better for it!
Have you exercised with a cold before? Share your experience in the comments below or reach out if you need personalized advice for your fitness journey!
