Exercises are permitted and prohibited during a cold.

2020-11-24 | Since 2 Month

Cold and common cold are among the most prevalent and most annoying diseases. When infected with either of them, the patient feels lack of energy, the inability to breathe normally, in addition to headaches and other symptoms. The patient usually tends to reduce his activity, whatever his type, and exercise is completely outside the accounts.

But studies have shown that simple and moderate exercise, especially at the beginning of symptoms, can help you recover quickly. But to get the desired result, a person must do the right type of exercise, depending on the type and severity of symptoms.

Permitted and forbidden exercises

Green light exercises

Low-intensity exercise will not increase your heart rate, nor will it lead to a feeling of fatigue, thus it is considered the safest exercise. The best exercises during the cold are walking, yoga, and yoga.


Walking will help relieve sinus congestion, as it will stimulate blood circulation, which leads to relief from muscle pain. But even during walking, the body must always listen, and when it sends a signal indicating its fatigue, then it must stop immediately.


Yoga and especially slow techniques are ideal during a cold. During illness, the body produces higher amounts of the hormone cortisol, a hormone secreted by the adrenal gland that has an important role in body functions, but it is also responsible for stress levels.

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It is known that high levels of stress affect the immune system negatively and thus there is a need to make the body secrete serotonin heron, which is the hormone of happiness. Yoga is ideal for stimulating this hormone production in the body without stress and helps relieve muscle pain associated with a cold.


Of course, Pilates exercises should be done moderately, and you should choose those that are less intense and do not lead to body fatigue. These exercises reduce pressure on the muscles and thus relieve the pain felt by the injured.

Yellow light exercises

These exercises will increase your heart rate more than "green light" exercises, and thus will lead to feelings of fatigue faster. These exercises can be practiced despite a cold if they are part of a person's exercise routine, that is, they practice it permanently. In the event that the exercises lead to making the symptoms worse, even if all of the conditions mentioned above apply to them, they must be stopped during the illness.


The basic rule here is that if the symptoms are concentrated in the area above the neck, then jogging can be practiced with the severity of symptoms taken into account. This exercise routine should be modified and its length of time reduced. Jogging will help relieve sinus congestion,

It will relieve muscle pain. If you feel nausea or have difficulty breathing, you must stop immediately.

Lightweight weightlifting

Muscles during a cold do not function properly and therefore lifting heavy weights must be completely out of the calculation. Light weights will help to overcome muscle pain, as long as the person exercises regular weight lifting. In simple terms, lifting weights, no matter how light, for the first time during a cold is strictly prohibited.

Swimming and cycling - discreetly

Swimming and cycling are sports that there is no consensus about among the professionals. In general, aerobic activities help open the airways and raise energy levels, but the problem is that it is difficult to do them when a person suffers from a blocked nose or sore throat. Therefore, determining whether these activities should be carried out according to the symptoms, specifically according to the ability to breathe easily.

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Red light exercises

Any type of exercise that drastically raises the heart rate and requires high levels of energy should not be exercised during a cold. The level of a person's physical fitness does not matter, as during a cold and a cold, these exercises should be completely outside the calculations. Exercises that raise heart rates and require high rates of activity are jogging, endurance exercises, strength training and outdoor exercises during cold weather.

Fast jogging

Fast jogging requires high levels of energy and open airways. Both of these things are not available when a person has a cold. A person, even if he suffers from mild or moderate symptoms, suffers from exhaustion and cannot breathe easily. Exhausting the body in this way will prolong the duration of the disease because it weakens the already weak body.

Endurance and strength exercises

Muscles during a cold do not function properly and therefore the rate of exposure to injuries during illness is very high. Studies have also shown that lifting weights during a cold increases the level of pain in the sinuses and head. This type of exercise also requires a visit to the gym, and this means transmitting the infection to others.

Outdoor activities in cold weather

Contrary to popular belief, exercise in cold weather does not cause a cold. But the problem here is that the cold, dry weather will irritate the respiratory tracts, leading to coughing and a runny nose. And when the person who exercises suffers from a cold, then he already suffers from irritation in the respiratory tracts and a runny nose, and thus this will make these symptoms worse than they are.

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