Overview

Being ill is a nuisance. We often find the disruption to our lives and exercise routines unbearable; it can have significant negative mental health implications. 

A chesty cough can be one of the lingering symptoms of illness and we might think we’re ready to don our running shoes now that all other symptoms have abated.

Exercising has been shown to boost the immune system and clear the airways, but how soon after sickness can we resume our active lifestyles and when are we straining our bodies prematurely?

Firstly, let’s clarify what we mean by a “phlegmy cough”. Phlegm is a type of mucus produced in the lungs and throat, it is a thick substance and can be yellow, green, or white. It is the byproduct of inflammation and consists of the products of the breakdown of inflammation cells and epithelial cells.¹

When the body is in a state of sickness, it generates phlegm, an abundance of which causes a blockage in the respiratory tract and lungs causing us to cough.

This differs from your run-of-the-mill mucus which is the transparent substance produced in our nose and mouth that acts as a filter, lubricant, and hydratant to keep our body functioning as it should.

Further jargon: Sputum is what we call phlegm once it’s out of the body.

Causes of a phlegmy cough

A “phlegmy”, “productive”, “chesty” or “wet” cough can be caused by: 

• Viral Infection such as Cold & Flu
• Asthma
• Chest Infections such as acute bronchitis or pneumonia
• Whooping cough 
• Exercise-Induced Bronchoconstriction (EIB)
• Allergies

It is also a symptom of more serious conditions like:

• Cystic Fibrosis
• Chronic Obstructive Pulmonary Disease (COPD)²
• Lung cancer
• Chronic bronchitis  

How does it feel when having a phlegmy cough?

As a productive cough is usually a symptom of a bigger illness, such as a cold or flu, the specifics of a phlegmy cough might be lost in the feeling of general sickness. 

Commonly reported symptoms are chest tightness, meaning it can feel difficult to fill your lungs, irritation in the throat, and the feeling that something’s lodged in your throat.

As a phlegmy cough is due to a slight blockage of the airways, it is usually accompanied by a persistent urge to “clear one’s throat” as if something were stuck.

The symptoms can be worse when waking up from sleep as we cough less whilst asleep resulting in a build-up of phlegm which we’re compelled to clear on waking.

Does exercise make my phlegmy cough go away or does it make it worse?

There’s no evidence to show that exercise can dispel a productive cough, though it may alleviate a heavy chest for a short time. In some cases, exercising might make sickness, and by extension cough, worse.

Exercise can make us breathe deeper, dislodging phlegm and causing coughing which can force phlegm out of our bodies. This is a progressive therapy, a cough treatment that makes coughing more effective, clearing the airways faster. Although we might find a reduction in phlegm, and uptake in sputum, during and after exercising, there seems to be little evidence that exercise can alleviate the underlying cause of illness.³

Exercising before the body has fully recovered can prolong sickness and potentially increase its severity. That being said, a cough is often one of the lingering symptoms of less severe illnesses such as colds; although moderate exercise isn’t a fix-all, it can help clear phlegm and may prevent future sickness.^{4, 5} 

In some cases exercise itself might be responsible for a productive cough. Exercise Induced Bronchoconstriction can occur while exercising in cold weather due to a rapid intake of air. The Cleveland Clinic reports that symptoms usually start to improve after about 30 minutes of rest.⁶

How Fast Can It Get Rid Phlegmy Cough

Is It Safe To Exercise? 

In short, it depends on the severity of the other symptoms of the illness. 

Moderate exercise is good for the immune system. It is a common measure proven to reduce the chances of becoming infected with a respiratory illness as well as being a proven method of improving breathing and removing phlegm.⁷

It is advised not to exercise with a bout of flu or other potentially serious conditions which have an accompanying fever. 

It is accepted that exercising with mild cold symptoms does no harm to recovery and can even be beneficial, as the Mayo Clinic states: “Mild to moderate physical activity is usually OK if you have a common cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.”⁸

The most important thing here is to listen to your body: if you’re struggling with light exercise, maybe you’ve not recovered enough yet; if you’re uncomfortable or suffering chest pain, then stop. A few more days of rest isn’t the end of the world and you could harm your recovery by pushing your body too hard. 

As a general rule many health specialists, including The Mayo Clinic, advise we break our conditions down into two categories: above and below the neck.⁹ If the symptoms originate in the chest, heavy exercise like running is not advised.

When is it not safe?

If you’re seriously ill, have a fever, or are experiencing chest tightness or pain, don't exercise. In the throes of a strong illness, it’s best to get some rest and let your immune system do its thing.

A serious health risk comes from heat. Fever messes with the body’s ability to regulate temperature and exercise can make matters worse.¹⁰ If you’ve recently suffered a fever, it is strongly advised not to undertake any strenuous activity. 

Intense exercise has been shown to be detrimental to the immune system and can prolong illness.⁵ It’s important not to push yourself whilst in recovery.

Tips to make it more effective

Light and moderate exercise is best.^11,12 A regular brisk walk is enough to boost immunity and have anti-inflammatory effects on the body.¹³ That might not satisfy a frequent triathlon competitor, but whatever your level of fitness, a good idea is to start slow when recovering from illness; try short stints of exercise and reduce the intensity.

Cold weather is known to cause and exacerbate breathing difficulty via Exercise-Induced Bronchoconstriction. Therefore it’s best not to do anything to induce rapid breathing when it’s cold out.

Anything that works the lungs will help remove phlegm from the throat and chest, but keep in mind that removing phlegm in itself doesn’t treat the underlying condition.

Other ways to manage phlegmy cough

There are many less physically intensive ways to get that phlegm off of your chest. 

Breathing exercises are a proactive approach proven to be a good way to clear the respiratory tract.¹⁴

Medicines such as cough drops and eucalyptus oil are known to alleviate symptoms. You can also use mucolytics which are medicines that thin and remove phlegm from the throat and chest making it easier to cough up.¹⁵

Hydration is always key when aiding our body to overcome illness. Drink lots of water.

Humidifying the air has been shown to reduce the viscosity of phlegm, making it easier to breathe.

Ultimately the best way to recover from sickness is rest. Get as much as possible and wait for your immune system to solve the problem; that’s what it does best.

Summary

Light exercise can help clear phlegm, but if you’re suffering from other symptoms of illness or have undergone a particularly taxing bout, it’s best to take it easy.¹⁶ There’s no evidence to show that exercise can hasten recovery from a chesty cough.

As advised by the Mayo Clinic, if the source of the cough is above the neck it is safe to exercise, if the cause of illness is below then exercise is not recommended.⁹

Although we’re often eager to jump back into fitness regimes after illness, we need to seriously consider whether or not our bodies are ready.