If you’ve made a New Year’s resolution to get fit but you’ve come down with a cold, you might be worried about getting sidetracked with your workouts because of your illness. Fortunately, you may still be able to safely burn some calories while you fight off your symptoms as long as you stick to the right workouts and avoid overexerting yourself.

Knowing when to work out

The general rule of thumb for exercising with an illness is to avoid the gym if you feel symptoms below the neck like a severe cough or elevated heart rate. If it’s just the sniffles and a slight headache, you should not have too much difficulty working out. Still, you should take a break every 10 minutes or so to make sure that you are feeling good and have the energy to continue your workout.

Finding the right low-intensity exercises

Walking is a great go-to for cardio when you are under the weather, but you can also jog or bike with caution if you feel like you have the energy for a higher-speed workout. Endurance running, however, should be avoided until your congestion clears. Typically, working out at home is better than going to the gym or a fitness class, because you will minimize the spread of your illness and avoid contact with others who might also be sick.

Getting back into a gym routine

When you are feeling better and ready to get back to the gym, remember to take it slow at first. You might rebuild your workout with increased reps and longer workout sessions rather than taking on heavier weights and high-intensity training right away.

How do you stay in shape when you come down with a cold? Share your thoughts with us, and check out our blog for more tips on staying healthy during cold and flu season.


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