Sheldon’s Corner: “I have a cold, should I go to the gym?” Gym Etiquette
We’ve all been at a quandary when deciding to workout with a cold or sit this one out. There are two things to consider: “Are you well enough to workout?” and “Should I go to the gym and risk spreading my cold to others?”. It can be a difficult choice at times as you never want to infect others, but you can’t stand missing another day of working out…decisions…decisions. To help shed a little light on the topic, here are some rules of thumb to follow.
Can I workout if I’m sick?
Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.
As a general guide for exercise and illness, consider this:
- Exercise is usually OK if your symptoms are all “above the neck.” These signs and symptoms include those you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat.
- Consider reducing the intensity and length of your workout. Instead of going for a run, take a walk, for example.
- Don’t exercise if your signs and symptoms are “below the neck,” such as chest congestion, hacking cough or upset stomach.
- Don’t exercise if you have a fever, fatigue or widespread muscle aches.
Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you’re sick shouldn’t affect your performance. Resume your normal workout routine gradually as you begin to feel better. And check with your doctor if you aren’t sure if it’s OK to exercise.
Remember, if you do choose to exercise when you’re sick, then reduce the intensity and length of your workout. If you attempt to exercise at your normal intensity when you have more than a simple cold, you could risk more serious injury or illness.
Should I still go to the gym if I’m sick?
The general rule of thumb (and just plain good gym etiquette) is, if you’re contagious, stay home and do what you can for exercise there. (Bodyweight exercises are a good option if you don’t have workout equipment.) Cold germs can live on hard surfaces (think dumbbells, machine handles, and benches) for a few hours, and flu viruses even longer! With a cold, you are contagious for approximately 5 full days, primarily during the times when you are most symptomatic (a.k.a. feel the worst). If you do contract the actual flu virus, you are contagious for the first 5-7 days, sometimes before you even realize that you are sick. In short, if you’re contagious, stay out of the gym to prevent spreading the germs to fellow members and staff.