Having a mild cold shouldn’t deter you from working out. However, you might have to reduce the intensity of your workouts for a day or two before resuming to your normal routine. Be sure to stay hydrated throughout your workout and have saline spray handy should you need help decongesting.
Avoid workouts like intense strength training, HIIT or high-intensity interval training, and endurance sports. Instead, opt for lower intensity workouts like 30-minute walks, biking, swimming, jogging, yoga, or Pilates.
As a rule, you should also practice proper hygiene especially if you got to the gym to work out. Wipe off machines and mats after working out, wash your hands frequently, and cover your mouth when you sneeze or cough. This is to ensure that you don’t spread germs and potentially cause other gym goers to get sick too.