Stuffy nose should i work out

Colds and other minor illnesses are bound to throw you off your game at one point or another, since the CDC estimates that US adults catch a cold two to three times a year. Since you're going to have to deal with the symptoms either way, you should have a game plan to decide when it's serious enough to pause your routine..

For symptoms isolated above the neck — think the congestion, sore throat, or sneezing of a common cold — you can continue light or moderate activity. Try taking a non-drowsy decongestant to help fight your symptoms. If your energy level feels good enough, you can head to the gym: just dial back the intensity of your workout.

Think of your fellow gym-goers, too: Make sure you wash your hands , wipe down your equipment after use, and cough or sneeze into your shoulder rather than your hand to reduce the risk of spreading your germs to others.

If your symptoms are below the neck — coughing, shortness of breath, chest tightness, nausea, vomiting, or diarrhea — or system-wide, like fever or joint aches — you should flat-out skip your workout. Plus, not only will you likely not be able to tolerate your normal routine, but attempting it could also put you at risk for respiratory problems, dehydration, dizziness, or even passing out.

Worst: Lifting weights. Your strength and performance will likely be diminished while you're battling a cold, says Besser -- especially if you've missed out on quality sleep -- putting you at increased risk for injury while trying to lift heavy equipment.

Plus, the muscle strain required to lift weights can cause sinus pressure and headaches to feel even worse, he adds. Still don't want to skip a strength workout? Do it at home, where you won't be spreading germs and sharing your sickness with other weight lifters, and give yourself a break by using lighter dumbbells than usual. Increase your reps, not the weight, if you need more of a challenge, says Hulse. Best or worst: Swimming and biking. Like walking and jogging, other forms of moderate cardio can help clear congestion and boost energy levels, says Hulse -- but they won't work for everyone.

Swimming, for example, can feel quite refreshing, and may help open up airways. For people who suffer from allergies, it can also help by washing away pollen and dust. But some people may find it difficult to breathe while congested, or may be irritated by chlorinated waters. Biking can also be a nice, moderate exercise, but may dry out nasal passages and increase symptoms like sore throat and runny nose.

Worst: Team sports. Just like using the treadmill or weight machines at the gym, playing sports that involve physical contact can encourage the spread of illness. Cold and flu viruses spread through droplets, like tears and saliva -- but also through hand-to-hand contact, he adds.

A study from the Centers for Disease Control and Prevention found that the sports teams are at high risk for outbreaks of the stomach flu norovirus among members. Chest symptoms are another sign that it is best to avoid working out.

These symptoms may include:. Finally, even if a person only has mild symptoms, such as nasal congestion and sneezing, but they feel weak or unable to work out, it is important to rest.

Some activities may not be right for the body while a person is sick. The body is trying to recover, and pushing it too hard may make symptoms worse or the recovery time longer.

Hydration is always important but is vital while the body recovers from sickness. The body is likely already using extra fluid to move toxins. It may also be losing fluid from extra sweating and a runny nose. Staying hydrated while working out and throughout the course of the sickness may help avoid the effects of dehydration. Along with hydration, it is essential to find ways to replenish electrolyte salts while exercising.

Even a simple runny nose can use up electrolytes. Adding a sweaty workout to the mix means the person should take extra precautions. Drinking liquids, such as coconut water, broth, miso soup, or sports drinks, may help restore these electrolytes and keep the body working as it should. Along with regular exercise, eating a healthful diet that includes a variety of fruits and vegetables is one of the best ways to boost the immune system and prevent infection.

When someone is sick, their body is trying to fight off and recover from an illness. As such, it is crucial to keep exercise light.

It may not be the best idea to push the body to its limits, such as doing sprints or heavy weightlifting. A brisk walk or bike ride may be enough to get the blood flowing without pushing the body too hard. As a consideration to other people, it may be a good idea to avoid exercising in an enclosed space with shared equipment, such as the gym.

Some gyms even have rules that prohibit people from exercising while sick. Instead, they can choose to exercise at home or outdoors. Swimming, for example, can feel quite refreshing, and may help open up airways. For people who suffer from allergies, it can also help by washing away pollen and dust. But some people may find it difficult to breathe while congested, or may be irritated by chlorinated waters. Biking can also be a nice, moderate exercise, but may dry out nasal passages and increase symptoms like sore throat and runny nose.

Just like using the treadmill or weight machines at the gym, playing sports that involve physical contact can encourage the spread of illness. Cold and flu viruses spread through droplets, like tears and saliva—but also through hand-to-hand contact, he adds. Working out in freezing temps may be detrimental to some people battling cold symptoms, but not for the reason you may think.

Contrary to popular belief, cold weather in itself will not lower immunity or cause you to get sick—not even if you go outside without a coat or you sweat so much your hair gets wet. What can happen, however, is that cold, dry air can restrict or irritate airways—triggering a runny nose, coughing, or asthma-like symptoms, says Hulse.

If you find that you are sensitive to these conditions, winter activities like skiing, snowboarding, or snowshoeing might be even more difficult when you have a cold. Sometimes, what people think of as recurring cold symptoms—sneezing, headaches, nasal congestion—are actually allergies in disguise. Allergies to pollen and ragweed can make outdoor exercise difficult in the spring and fall, he adds, while allergies to dust, mold or harsh cleaners can be triggered by workouts at the gym or in other enclosed spaces.

If you can pinpoint the cause of your symptoms, an antihistamine or other treatment can likely help you get back to your normal life—and your normal workout routine.

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