Exercise is never high on anyone’s list of favourite things, but that goes double for when you have a cold. When your body’s already under a lot of stress, making it work harder isn’t always best for your wellbeing, but light to moderate activity may actually help you feel better in some cases. This is according to chief health and medical editor at ABC News Dr. Richard Besser, author of Tell Me the Truth, Doctor: Easy-to-Understand Answers to Your Most Confusing and Critical Health Questions, who says the way to tell what’s best for your wellness is to use the neck rule. If your symptoms are above the neck – such as sneezing, sinus pressure and a stuffy nose, then breaking a sweat generally won’t cause any further health concerns. So, which activities can help you feel better?
1. Walking: Intense physical activity isn’t easy when you have a cold as your energy levels can be at an all-time low, which is why walking is perfect to get you going again. Even just 20 minutes of walking can help you reap the general benefits of exercise, as well as improving your cold symptoms. Besser explains, ‘If your sinuses are plugged up, walking will stimulate you to take deep breaths and can help open up those passages.’ The truth is there isn’t a great deal of research on how exercise can affect the duration of a cold, but studies have shown that working out regularly can help you feel better overall. Still, if any physical exertion – including walking – makes you feel worse, stop and focus on resting up.
2. Jogging: If you jog on a regular basis, there’s no reason to stop just because you have the sniffles. Dr. Andrea Hulse, a family practitioner (and runner) in Silver Spring, Maryland, notes, ‘My patients who are runners all say that running helps them feel better when they’re sick. Running is a natural decongestant, and it can help clear your head and feel normal again.’ Nonetheless, Hulse recommends scaling back the intensity of your normal run, as your body will already be working in overdrive to fight off the infection. Further, the American College on Exercise advises against jogging altogether if you’re experiencing flu-like or below-the-neck symptoms, like nausea or vomiting.
3. Qi Gong: This cross between martial arts and meditation involves slow, mindful movement, which means it has a low-enough intensity for those days when you can’t handle breaking a serious sweat. According to ancient Chinese medicine, qi gong regulates and heals your body’s chi or energy force. In more modern terms, this means that the practice reduces your stress and anxiety, improves your blood flow and increases your energy levels – all of which are essential to ensure a speedy recovery. Although qi gong is an ancient wellness technique, the benefits it has to your immune system has been backed up by a bit of modern evidence. In 2011, researchers at the University of Virginia undertook a study on varsity swimmers, who were told to do qi gong at varying intervals during the week. The results of the study revealed that the varsity swimmers who did qi gong at least once a week came down with 70% fewer respiratory infections that their team mates who practiced it less often.
4. Yoga: When you’re fighting off an infection, your body releases the stress hormone cortisol, and so research shows that you can boost your immunity through stress-relieving activities like yoga and deep breathing exercises. Just remember to say “om” – Swedish researchers found that humming is a good way to open up your clogged sinus passages.
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