Can You Really "Sweat Out" a Cold? Debunking Exercise Myths for the 40+ Generation

Written by Emma Mattison, NASM Certified Personal Trainer, Nutrition Coach, Functional Aging Specialist, and MS(c) Exercise Physiology. Founder of the Academy of Superior Online Coaching (ASOC).

*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.

Have you ever heard someone say, “I’m just going to sweat out this cold with a good workout?” Many of us, especially in the 40+ age group, grew up hearing about the benefits of "sweating out" sicknesses. Let's dive into the science behind this commonly held belief.

Where Did This Myth Start?

The idea of sweating to rid the body of illness is deeply rooted in history. Traditional healing practices such as saunas and steam rooms were often based on the notion that sweating can cleanse the body (Hannuksela & Ellahham, 2001). Add to this the body's natural fever response during infections, which can inhibit the growth of viruses (Evans et al., 2015), and it's easy to see why many believe in the therapeutic benefits of sweating. But does this mean hitting the gym with a cold will speed up your recovery?

Exercise, Immune Response, and the Common Cold

Exercise undoubtedly has numerous benefits for our health and wellbeing. Regular moderate-intensity exercise can enhance our immune function and reduce the chances of getting sick (Nieman & Wentz, 2019). However, the notion of "sweating out" a cold or other illness through rigorous exercise is largely a myth.

Here’s why:

1. Endorphin Release: Exercise releases endorphins, natural painkillers that can elevate mood (Boecker et al., 2008). So while you might feel better post-workout, this doesn't mean your cold has vanished.

2. Increased Circulation: While exercising does improve blood flow, this doesn't necessarily equate to faster recovery from illness (Simpson et al., 2015).

3. Psychological Satisfaction: Being proactive about one's health might give a temporary psychological boost, but it doesn't necessarily combat the underlying illness (Bandura, 1997).

4. Distraction: Exercise can momentarily distract us from feeling unwell, but it's just that—a distraction (Bahrke & Morgan, 1978).

5. Misinterpretation of Recovery: Some might think post-exercise fatigue signals the illness is leaving, but rigorous exercise can further stress the immune system.

The Verdict: Why "Sweating Out" a Cold Isn't the Way

Our immune system is hard at work when we have a cold or any viral infection. Intense exercise can divert essential resources, potentially slowing down the healing process (Meeusen et al., 2013).

If you're feeling under the weather, consider lighter activities like walking or stretching, which won't strain the immune system (Selkirk et al., 2019). Remember, sometimes, the best medicine is simply rest, hydration, and proper nutrition.

The next time someone mentions "sweating out" their cold, share this post with them and let’s continue to debunk fitness myths, one at a time.

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Please note: The information provided in this article is for educational purposes only and does not substitute professional medical advice. Consult with your healthcare provider or a certified fitness professional before starting any new exercise program.

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About the Author

Hi! I'm Emma Mattison. I’m a certified personal trainer (NASM), certified nutrition coach, Functional Aging Specialist, certified virtual coach, stretch & flexibility coach, pranayama breathwork guide, kettlebell trainer, and full-time holistic movement nerd. I'm also the founder of the Academy of Superior Online Coaching (ASOC)—because, yes, I like to stay busy and yes, I think trainers deserve better education than random PDFs and influencer vibes.

I specialize in functional fitness for adults 40+, especially those managing chronic conditions like fibromyalgia, arthritis, joint replacements, or multiple sclerosis. I believe strength, balance, and movement can be playful and scientific—and I live for making complex topics feel like a conversation, not a textbook.

I genuinely love diving into peer-reviewed research (yes, for fun), and my mission is to turn that science into practical, empowering tools you can actually use—whether you’re a client, a coach, or just curious.

My love for fitness really started with helping my best friend—who I now get to call my husband. He’s the reason my work feels so joyful (and why my YouTube channel, Emma Mattison Fitness, looks as polished as it does!). He edits all my content and is probably working on the next video as you’re reading this. Go give it a like if it’s helpful—we make these together, with real humans in mind. 😊😊

References

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Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., Valet, M., Berthele, A., & Tolle, T. R. (2008). The runner's high: opioidergic mechanisms in the human brain. Cerebral cortex (New York, N.Y. : 1991), 18(11), 2523–2531. https://doi.org/10.1093/cercor/bhn013

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