Physical activity during a cold

Exercise during a cold – can it be used or will it further weaken the body already weakened by viruses? Let's find the answer to this question together, taking into account the facts about colds and sports.

Read also: Flu and physical activity

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Study on the benefits of exercise for colds

Is physical exercise good for a cold? This question was answered by scientists in a study conducted by the College of Sports Medicine in the United States. Those who conducted the study found that exercising during a mild cold helps reduce symptoms.

And, conversely, strength training can completely knock a person off track during a cold or, even more so, the flu. Strength training in such heavy sports as powerlifting, arm wrestling and bodybuilding have shown a significant worsening of cold symptoms in people who did not stop physical activity.

Sports can help you recover faster

This is the conclusion that scientists came to during their research. But only if, scientists believe, physical activity does not exhaust the body. After all, what a healthy person can do is sometimes beyond the strength of a sick person. And a cold weakens the human immune system, and along with it all other body systems.

Therefore, even with relatively normal health and a cold in the initial stage, intensive exercise can only make the symptoms of a cold worse. However, with a more severe condition, but with an optimal load (easy exercises and a healthy diet, plenty of water throughout the day), exercise can shorten the duration of the disease and alleviate its symptoms.

Even taking into account that a person on average gets a cold up to 5 times a year and this person is an athlete, a cold can prevent him from exercising. But you shouldn't sacrifice your health for sports. If you get sick, reduce your sports load, and you will recover much faster.

What happened in the subject groups during the experiment?

Scientists at the American University in Indiana conducted a study of 50 people under the direction of Professor Weidneris, Doctor of Medical Sciences. These 50 people – students – agreed to be injected with a virus-infected serum, and then the scientists observed them for 10 days. At the same time, 25 students actively engaged in sports during this entire period, and others practiced only light exercises.

After 10 days, it turned out that those students who did not subject their bodies to too much physical exertion when they had a cold recovered more quickly. Their cold symptoms were not as severe as those of those who did extremely intense strength training. You can draw your own conclusions.

Reality and the Cold Experiment

The experiment with the students – this must be taken into account! – was conducted in mild laboratory conditions. The virus they were given was not severe and did not cause very serious cold symptoms, as often happens in real life. But those who periodically get colds should know that in everyday life a person suffers from many strains of viruses, against which the human immune system can have a very difficult time fighting.

In addition, unrecognized viruses can cause serious complications: disruption of the heart, blood vessels, respiratory system, kidneys, liver, cause intoxication of the entire body, which causes unbearable pain in the muscles and head. And then it can be quite difficult to distinguish the flu from a cold, choose the right treatment and even calculate the duration and intensity of physical activity. A doctor will help you with all this.

If you are sick, do not torture yourself, but rest more, and do exercises that are within your capabilities. This way you will recover faster and there will be less chance that the cold will return soon.

Complications due to physical overload

It is quite obvious that even a mild cold is a burden on all body systems. It suppresses anabolic processes in muscles, activates the production of the stress hormone cortisol, which poisons your tissues and makes muscles painful, destroying them. If a person does not give himself a break, actively doing sports, these processes accelerate and worsen. And then you will not only get no benefit from training - it will significantly harm you.

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Avoid sports and avoid strenuous physical activity if:

• You are in the middle of a cold.
• Your symptoms are getting worse.
• You feel increased weakness and fatigue
• You don't get enough sleep.
• You have a high body temperature – over 38 degrees Celsius
• Your muscles and head hurt.
• You cough and wheeze.
• You have difficulty breathing

If the disease was severe, it is better to avoid physical activity for about 3-4 days after recovery - this will guarantee you the best effect in getting rid of the cold.

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What remedies can help you cope with a cold?

Please note that these remedies will not shorten the duration of your illness, but they may reduce the severity of your cold symptoms.

1. Taking antipyretic drugs, such as Theraflu
2. Sucking on cough drops with a pain-relieving effect, such as Travesil
3. If the cough symptom is severe, take cough syrups such as Tussin or Travesil.
4. To reduce irritation and dryness in the throat, you can use sprays such as Lugol, Cameton or Ingalipt.

Cold prevention combined with sports

Even if you are actively involved in physical exercise and sports, do not forget about the following methods of preventing colds:

• Be sure to take vitamins about a month before the onset of cold seasons - in October and April. Vitamin complexes, as recommended by a doctor, should be taken at least twice a year - in the spring and fall
• Rest and get enough sleep - this will reduce the risk of illness
• Take vitamin C and glutamine as recommended by your doctor, especially before flu season.
• Boost your immunity with echinacea extract (unless you have high blood pressure – echinacea will boost it even more).
• Harden yourself at any time of the year, but gradually.

So, physical activity during a cold, as we have seen, depends on the state of health and the severity of the disease. Therefore, when deciding on sports during a cold, you need to be guided by the doctor's instructions and your own common sense.