3 Exercises You Can Do with a Cold

Colds suck. Come on, you’ve got a busy schedule. The last thing you need is a cloudy head and low energy slowing you down. I’ll tell you what though: you don’t want to skip your workout.

Why? Because excuses won’t get you in shape, but also, working out is good for your immune system. Experts still debate whether exercise can help a cold already in progress, but it will definitely help prevent future colds.

A few quick guidelines before we get started: check to make sure your cold symptoms are all above the neck before you try exercising. A stuffy nose is fine, but if there’s anything happening below the neck (chest pain, scratchy breathing, etc.) sit this round out. Symptoms in the lungs increase your chance of injury. Also, even if you’re clear to go, make sure you work at a lower intensity than usual. The cold is already putting stress on your body, so no need to go all out.

Now let’s check out those exercises:

#1 – Jumping Jacks


Jumping jacks are a workout classic – gotta love ‘em, right? They’re a good all-around body weight exercise that puts both arms and legs to work. And, for your comfort, they keep your head and lungs upright. (Trust me, you don’t want your head swinging around when you have clogged sinuses.)

To perform a jumping jack, start with your feet together and your hands flat against your sides. Then, jump your legs out to the sides and fan your arms out to sides until your hands meet above your head.

#2 – Alternating Forward Lunge

Alternating forward lunges are another good body weight exercise, and again, they keep your head and lungs upright. Also, they’re great for your legs. 

To perform a forward lunge, start in a standing position and take a big step forward with one leg. Keep your torso upright and lower it until the knee of your other leg touches the ground. Then step back and repeat with the other leg forward.

#3 – Neighborhood Walk/Jog

This is one of the easiest exercises you’ll ever see me post, but you know what that means right? No excuses. Trust me: a good walk or jog is quite soothing when you’ve got a cold – and it’s certainly better than sniffling in bed.

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