Why do we believe exercise can cure a cold
The idea that you should sweat out an illness comes from times when there were no pills, syrups, or quick tests. People noticed that after hot soup, a blanket, and some rest, they often woke up better. Sweating was associated with expelling the illness from the body.
Today we know that sweating alone doesn’t kill viruses. Viruses are tiny invaders that multiply inside cells. But sweating can have an indirect effect: the body warms up, relaxes, and blood circulates more easily. In some cases, that can help – but it can also harm!
Research from 2020 - 2024 has shown there is no evidence that exercise during a cold shortens the duration of the illness.
The immune system – what does it actually mean?
The phrase “immune system” may sound complicated, but it means something very simple: it’s your body’s defense army. It consists of special cells that recognize viruses, bacteria, and other invaders, and try to destroy them.
When you’re healthy, this army trains, patrols, and prepares. When you get sick, it goes into action. And here’s the important difference:
- moderate movement when you’re healthy trains the army
- strenuous movement when you’re sick exhausts it.
A study from 2021, published in a European journal for preventive health, showed that people who are regularly, moderately active have 40% fewer upper respiratory infections compared to those who are completely inactive. But the same study warned that intense exercise during illness can prolong recovery by 2 to 4 days.
Exercise is stress – even when you’re healthy
We usually associate the word “stress” with worries, work, and rushing. But stress simply means something that puts a strain on the body. Exercise is a controlled form of stress. If you exercise regularly, your body learns to respond to it better. Problems occur when the body is already overburdened by illness. Then the immune system already has its hands full. If you add strenuous exercise, it’s like asking a firefighter to move furniture in the middle of fighting a fire.
When is exercise still sensible, and when is it not
Folk wisdom says: if it hurts above the neck, you can still move a bit; if it hurts below the neck, rest. Surprisingly, modern medicine mostly confirms this rule.
If you have a slightly stuffy nose, runny nose, or a tickle in your throat, slow walking, stretching, or very gentle yoga may be acceptable. This kind of movement boosts your mood, slightly accelerates blood circulation, and helps you not feel completely blocked up.
But if you have a fever (elevated body temperature, which means your body is actively fighting an infection), severe fatigue, muscle aches, or a strong cough from the lungs, exercise isn’t a help, but a hindrance. In 2020, several hospitals noticed that people who exercised despite having a fever recovered more slowly and had more complications.
Why fitness plays an important role here
Interestingly, research from 2022 and 2023 shows a difference between people who are regularly active and those who aren’t. In physically active people, blood circulates more efficiently. This means that defense cells get more quickly to where the body needs them: in the nose, sinuses, or lungs.
In people who are generally less active, additional exercise during illness is too much of a strain. Instead of helping, it leads to extra exhaustion. That’s also why folk medicine always emphasizes rest, warmth, and fluids, not exercise, for people who are weakened.
When is the right time to exercise again
When a cold starts to subside, the urge to move is often a sign that your body is recovering. But here too, the rule of gradualness applies. If you’re still coughing or get tired quickly doing daily activities, your body isn’t ready yet. Research from 2025 shows it’s best to return to exercise only when:
- you no longer have a fever
- you can walk normally without exhaustion
- you wake up without a heavy head feeling.
If several weeks after a cold you still don’t feel able to do your usual activities, this isn’t something you should ignore.
Folk practice surprisingly well supports the findings of many studies. Hot soup increases intake of fluids and salt. Warm teas moisten your airways. Rest allows your body to direct energy where it’s needed most.
A study from 2020 showed that people with colds who slept at least 8 hours a night recovered an average of 1.5 days faster than those who slept less than 6 hours.
What to remember
Exercise is an excellent tool for long-term health. It helps prevent illness, strengthens the body, and improves resistance. But when you already have a cold, exercise is not a miracle cure. Sometimes, the wisest decision is the hardest one – to slow down.
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