Can I continue to exercise if I have a cold? This problem has been plagued by many sports fans. Recently, according to the United States “cable news network” reported, the United States sports medicine experts suggest that the cold, as long as you follow the “neck rule”, can be effective in relieving the disease. According to the American College of Sports Medicine, exercise is good for relieving cold symptoms. Studies have shown that moderate exercise can cut the number of days of cold and flu symptoms in half. However, it doesn’t work for everyone, but there is a simple way to tell – the neck rule. If cold symptoms appear above the neck, such as a stuffy nose, itchy throat, or headache, you can do a moderate amount of jogging, brisk walking, or strength training. Once you have a fever, chest tightness, or weakness in your limbs, you should stop exercising and get some rest. It should be reminded that if the headache is accompanied by chills and soreness all over the body, it may be a pre-symptom of fever, at which point it is time to stop exercising. Daryl Rosenbaum, a sports medicine expert at Wake Forest University School of Medicine, suggests that people with a cold should start exercising with half the intensity, and if the cold symptoms are relieved after 5-10 minutes, then the intensity can be gradually increased, but not more than 80-90% of the usual exercise. In addition, Jeffrey Woods, a professor of kinesiology at the University of Illinois, said that the “neck rule” can test whether you can continue to exercise. However, when exercising, if the symptoms above the neck are serious, you should stop exercising, otherwise it will be counterproductive and make the duration of the cold longer. It is important to note that when exercising, you must be promptly and heavily hydrated to prevent dehydration. In addition, for healthy people, upper respiratory tract infections are most likely to occur a few hours after strenuous exercise. Therefore, if you are running for 10 minutes, it is best to rest for a while, and also pay attention to keep warm. When exercising in the gym, you should wash your hands promptly after using the treadmill, barbell and other equipment. Can I still exercise when I have a cold? Chinese medicine points out that whether you can exercise after a cold should follow the “neck rule”. If the symptoms of the cold are below the neck, for example, nausea, regurgitation, chest tightness, violent dry cough, body and muscle pain or fatigue, you must suspend exercise; just a runny nose or sore throat, you can do some of the following exercises: 1, outdoor running. Outdoor running helps to make the body sweat and does not lead to cross-contamination of cold germs because of sports equipment and other reasons. 2, follow the DVD fitness at home. If it’s too cold outside, you may want to follow the DVD at home to do some fitness exercises, although the fitness action is not particularly standard, it does not hurt. The key is to achieve the purpose of sweating. 3, climbing stairs. Stair climbing is a good way to exercise leg muscles and improve heart rate. Climbing stairs for 30 minutes, can consume more than 300 calories of heat. 4, strength training and aerobic exercise combination exercise. Some strength training and aerobic exercise movements for self-combination, exercise a variety of muscle groups. For example, 20 jumps (health exercises), 15 upper arm dumbbell curls, 15 squats, 10 push-ups, 400 meters fast run. Then repeat once. If you exercise at home, then you may want to run around the neighborhood. Knowing that you can still exercise when you have a cold, running is actually great for curing a cold, as long as it is not particularly cold outside. Running is also particularly good for improving your mood. Can I exercise during a cold? In winter, the number of people suffering from colds is much higher because it is a common disease that can be easily cured. Moreover, for mild colds, some doctors suggest that it is not necessary to use medication to treat them, and that they can cure themselves by relying on their body’s resistance, increasing water intake appropriately, eating light food for conditioning, and paying attention to rest and sleep. So, some people think that cold is just a minor disease, do not care, as long as there is no fever, during the cold can participate in sports, and some people even want to use a lot of sweating to lower the body temperature and relieve the symptoms of the cold, so, can sports cure the cold? First of all, exercise when you have a cold is not conducive to recovery. On the surface, the increase in sweating through exercise seems to speed up the elimination of viruses from the body, and some people do feel much lighter after a big sweat, but this is just a temporary illusion. Cold is due to the invasion of virus or bacteria in the body, when the body’s defense system will strengthen the work, such as increased body temperature, increased white blood cells, etc., and exercise will increase heat production in the body, resulting in disruption of immune regulation, cold patients are in low physical function, even if the intensity of less exercise will make patients with a greater physiological load, after exercise, often appear immunosuppression phenomenon, and then the body resistance to decline, so that After exercise, immune suppression often occurs, and the body’s resistance decreases, making the cold quickly aggravated, or a long time to heal. In addition, exercise increases oxygen consumption and increases the burden on the cardiopulmonary system, especially in patients with a fever who are exercising, the virus invades the myocardium and can cause acute myocarditis and cardiopulmonary insufficiency, leading to more serious consequences. In short, it is best not to exercise during a cold. Rest and recuperation should be the main focus, avoiding exertion. Adequate rest and proper nutrition is the best way to treat a cold, while exercise and sweating are harmful to a cold. Even if you recover from a cold, exercise should be done gradually, so that your physical strength can be restored gradually, otherwise, your body may not be comfortable with exercise after intermittent exercise, and sometimes your immunity may drop when your physical strength is insufficient, leading to recurring colds. A good immune function, as a sign of the body’s resistance, can help people resist the invasion of germs, and moderate exercise can improve immune function and reduce the risk of contracting diseases. This shows that reasonable exercise can make beneficial changes to the immune system, which can help people resist diseases. In winter, when your body allows, you should insist on outdoor sports, choose comfortable warm clothes, shoes and socks, and do proper physical exercise in sunny time and sunny and windy places to increase your body’s adaptability. The elderly and frail or not suitable for exercise outside, should adhere to the physical exercise indoors, and pay attention to the air circulation and maintain a certain humidity of the living environment. Before and after exercise, pay attention to replenish enough water.