Exercising is a trusted method for fighting diseases and boosting immune function. But you may have doubts about what to do when sick. Given the cold weather in winter, you often fall ill with a cough or fever. Then, do you take it easy until you recover, or, sweat it out until you remove all toxins? We know that you should not go and exercise in a shared space like a gym or swimming pool, but what about a jog or a solo winter workout?

Experts Bust the Myth About Exercising in Cold Weather

Worldwide, fitness experts and healthcare providers advise against extreme winter workouts when you are ill because of underlying conditions. For instance, a person with heart issues should not do vigorous exercises when they have a cold or cough because it can impact their cardiac system. The same goes for people suffering from asthma, bronchitis, and other lung and respiratory diseases. Other than that, if it is just a seasonal cold or mild fever, you are good to go workout. That said, use your discretion when judging whether you are fit to do forceful movements.

Risks of Running in Cold Weather

Going out in cold winter is in itself risky, but if you go for a run, you could slip and fall. Or, hit something in the dark. In those ways, it can be dangerous. Apart from that, you can face Hypothermia, where your body produces heat but loses it soon. Hence, add as many layers as you can to your clothing. Sudden movements in low temperatures can also cause higher blood pressure and blood vessels constrict to retain the body heat, giving way to heart attacks. Other ailments like diabetes, thyroid, or autoimmune diseases can also put additional strain on your heart. 

To Train or Not, in Winter?

It is not a question of working out or not at all, but what exercises to prefer. Your winter workout can comprise moderate intensive training and light cardio like biking, stair climbing, walking, etc. You can go up to 60-70% of your maximum heart rate. It is better to refrain from doing High-Intensity Interval Training (HIIT) when you are outdoors. But you can do it at a gym under a trainer’s supervision. Besides, if your nose is runny or you have a high fever or sore throat, it is better to skip exercise completely until symptoms fully resolve. You can avoid upper respiratory tract infections.

In the past few years in the Covid-19 era, we have learned how to live cautiously. So, be careful when you are sick, and avoid germs and infections by eating a balanced diet, reducing stress, and taking adequate recovery time between intense exercise schedules. Try to boost your immunity in addition to doing winter workouts.