Should I Exercise with a Phlegmy Cough? What You Need to Know
Sleep is the best way to help your body recover quickly when you’re sick. But if you’re determined to rise and grind, you could use the “neck check” to decide whether to lace up those sneakers or stay in bed.
Many sports doctors use this theory to say that if your symptoms are above the neck — sniffles, sore throat, or a mild headache — you’re generally good to go for a light workout. But if you’re dealing with chest congestion, a hacking or juicy cough, diarrhea, a fever, or an upset stomach, it’s better to take some time to catch up on your Netflix watchlist.
Big disclaimer: there’s little scientific evidence behind the “neck check,” so use your best judgment.
If you’re going with the above-the-neck rule, exercising with the following symptoms is probably okay.
Mild cold
Going super hard if you have a mild cold is not a good idea. But a light workout, like a walk or a chill Peloton sesh, can be a great way to stay active without overdoing it. Stretching or light yoga might also do the trick.
Minor earache
Stick to light activities like walking for most earaches. Avoid intense workouts like weightlifting, yoga, or pilates, as they can throw off your balance and put pressure on your sinuses, exacerbating the pain.
Mild sore throat
Light and short workouts are likely fine if your sore throat is mild and lacks fever, cough, or swallowing issues. Remember to stay hydrated — it can ease your sore throat and is beneficial during exercise.
Stuffy nose
Light activities like brisk walks or gentle bike rides can help for allergy-related stuffy noses. If your nose is blocked, stick to very light activities, focusing on breathing. Skip workouts if you have a fever, chest congestion, or a productive cough with phlegm until you’re symptom-free.
