How to Keep Moving When You’re Congested
Feeling stuffed up but still want to hit the gym? You can stay active, but you need to listen to your body and tweak your routine. The goal is to move enough to feel good without making the virus work harder.
Know When to Pull Back
If you have a fever, chills, or a sore throat that hurts when you swallow, skip the workout. Those signs mean your immune system is already busy. A short walk or gentle stretching is better than a hard cardio session.
When the only symptom is a runny nose or mild sinus pressure, a low‑to‑moderate workout can actually boost circulation and help clear stuffiness. Keep the intensity at about 50‑60% of what you’d normally do.
Adjust Your Breathing and Pace
Congestion makes it harder to get enough air, so focus on rhythmic breathing. Breathe through your nose when you can, but don’t force it—mouth breathing is fine if your nasal passages are blocked.
Choose activities that let you control tempo: stationary bike, elliptical, or a brisk walk. Shorter intervals (2‑3 minutes) with a minute of easy recovery give your lungs a break and prevent you from overexerting.
Stay hydrated. Warm water with a pinch of salt or a herbal tea can thin mucus and keep your throat from drying out. Aim for at least 2‑3 liters of fluid throughout the day, especially if you’re sweating.
Dress in layers. A light jacket helps you stay warm without overheating. If you start to feel dizzy or your chest feels tight, stop immediately and rest.
After the session, do a quick cool‑down—slow walking and gentle stretches keep blood flowing and reduce post‑exercise soreness. A warm shower can also loosen lingering mucus.
Remember, it’s okay to skip a day. Your body needs energy to fight the infection, and missing a workout won’t set you back. Come back stronger once the congestion clears and you feel fully back to normal.
- By Percival Harrington
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- 22 Sep 2025
Exercise with a Runny Nose: How to Stay Active When Congested
Learn practical tips to keep moving when a runny nose strikes. From safe workout choices to breathing tricks, stay active without worsening congestion.