From the Guidelines
It's generally best to avoid working out when you have a viral upper respiratory tract infection (URTI), especially if symptoms are below the neck or include fever, as this can prolong the illness and stress the immune system. Rest is recommended until major symptoms improve, and a good rule to follow is the "neck check" - if symptoms are only above the neck (mild runny nose, sniffles), light exercise may be okay. According to the American Heart Association, exercise should only be done when feeling physically well, and it's recommended to wait until symptoms and signs of a “cold or the flu” (including fever) have been absent 2 days before resuming activity 1.
When recovering, it's essential to ease back into exercise gradually, starting with about half your normal intensity and duration, and to stay hydrated and listen to your body - if exercise makes you feel worse, stop. The most recent study on the topic, published in 2020, emphasizes the importance of maintaining physical activity during illness, but also highlights the need for caution and recommends exercising at home using safe and simple exercises, such as strengthening exercises, activities for balance and control, stretching exercises, or a combination of these 1.
Some key points to consider when deciding whether to workout with a viral URTI include:
- The severity of symptoms, with those below the neck or including fever being a contraindication for exercise
- The importance of rest and recovery in allowing the immune system to fight the infection
- The need to ease back into exercise gradually and listen to your body to avoid exacerbating the illness
- The potential benefits of light exercise, such as maintaining physical function and mental health, but only if symptoms are mild and above the neck.
From the Research
Upper Respiratory Tract Infections (URTIs) and Exercise
- URTIs are common illnesses that can impact an individual's ability to engage in physical activity 2, 3, 4.
- There is no direct evidence in the provided studies to suggest whether or not one should workout when having a viral URTI.
- However, it is generally recommended to listen to one's body and rest when experiencing symptoms of an URTI, as overexertion can potentially worsen the condition.
Physical Activity Guidelines
- The Physical Activity Guidelines for Americans recommend at least 150 minutes to 300 minutes a week of moderate-intensity aerobic physical activity for adults 5.
- However, these guidelines do not specifically address exercise during illness, such as a viral URTI.
- It is essential to consider individual circumstances and consult with a healthcare professional before engaging in physical activity while experiencing symptoms of an URTI.
Treatment and Management of URTIs
- Unani medications have been found to be effective in alleviating symptoms of URTIs 2.
- Antibiotics are not recommended for viral URTIs, and their use should be guided by a healthcare professional 3.
- Bacteriotherapy has been suggested as a potential therapeutic strategy for preventing and treating URTIs 4.