Regular exercise of moderate intensity can strengthen the immune system and reduce the frequency of colds and infections. Exercise during congestion may not aggravate the condition and may even make you feel better when relieving nasal congestion. However, if the congestion is accompanied by other symptoms, you may have to take a break.
It is recommended to continue with your usual exercise routine if the symptoms of the cold are above the neck, such as congestion or runny nose, sneezing or throat irritation, unless these symptoms are accompanied by fever. Keep the exercises at a mild to moderate level, avoiding the high intensity ones until the symptoms disappear. If you also suffer from chest congestion, nausea, coughing or flu-like symptoms, it is best to temporarily suspend your exercise routine.
If you take a decongestant to relieve the discomfort, this can affect the heart rate during exercise. Decongestants, including nasal sprays and oral medications, can speed up the heart rate and increase blood pressure. Control your pulse during exercise to ensure that you maintain between 50 and 75 percent of your maximum heart rate; Calculate this value by subtracting 220 minus your age. Talk to your doctor before taking decongestant if you have heart disease, high blood pressure, diabetes, glaucoma, thyroid disorder or problems with urination. If you will take the decongestant, ask the doctor if you can exercise while you continue the treatment.
If you are used to running or you usually do high intensity workouts, you can opt for milder exercises, such as walking, practicing yoga or riding a bicycle at a moderate speed. Follow a rhythm that speeds up your heart rate but allows you to have a conversation. In addition, you can compensate for the change in intensity with a prolonged workout.
Finally, you should be able to determine how you feel when it comes to exercising during a nasal congestion. If the training aggravates the symptoms, take a few days off for your body to recover. Strengthen the immune system in the future by following a balanced diet, maintain a healthy weight, lose weight gradually if you suffer from overweight, get enough sleep and implement an exercise program appropriate for your level of physical fitness, recommends the American Council on Exercise.