Welcome to cold season. Are you prepared? Sure, you take your vitamins every day, but what else are you doing to prevent getting a cold?
More and more studies are beginning to show the link between moderate exercise and fewer colds. We already know that exercise helps ward off heart disease, type 2 diabetes, osteoporosis and cancer. Regular exercise improves your overall fitness, but it seems to be able to jump start the immune system by fighting off colds and flu.
The American Journal of Medicine reported that in one study women who walked for 30 minutes every day for one year had half the number of colds as women who did not walk. In another 12 – 15 week study woman who walked 35 – 45 minutes a day five days a week experienced about half the days sick as the control group that was not walking. It is now believed exercise is a key factor in prevention of colds.
But if you get a cold, should you still exercise? There appear to be a great deal of debate on this topic, but little official testing. The general rule of thumb appears to be moderate exercise with a cold is safe for most people, maybe even helpful. But be careful that what you are experiencing is a cold and not the flu. And always listen to what your body is telling you.
Consider exercising with a cold if:
- You are fever and flu free
- You have a lot of energy
- Your symptoms are mild
- You are not feeling dehydrated
Exercise does not appear to lengthen your cold and it will not shorten or reduce the length of your cold. It could, however, possibly break up your congestion temporarily.
There is an old belief that you can sweat out a cold but that is not actually true. The best way to get over a cold is to build your immune system back up. Sometimes exercise can help, but so can resting and staying hydrated.
If you are taking a decongestant while exercising it could cause your heart rate to pump harder and you may become short of breath or have difficulty breathing. Listen to your body.
If you have asthma and get a cold your breathing could be compromised. You will have an increased risk of coughing, wheezing, and shortness of breath. You may need more medication than usual which may cause your heart rate to increase. Listen to your body.
Consider skipping exercise with a cold if:
- You have a fever
- You feel weak and lack energy
- You are feeling dehydrated
- Congestion is below the neck
- You have flu symptoms, such as vomiting, fever, rash or diarrhea
- You have pre existing conditions, such as heart disease or asthma
Testing has shown that hard training athletes tend to choose continuing exercise when they have a cold. They will not give up a chance to train. They tend to train at their normal intensity and not give their body the rest needed afterward making it harder for their systems to fighter immunities such as colds and flu. High performance athletes traditionally push their physical limits and actually end up with an increased number of respiratory tract infections.
Moderate exercisers will be more hesitant to train with a cold. They will usually lower the intensity of their workout. Unfortunately for some people a cold can be an excuse that leads to the “beginning of the end”. They may slowly allow themselves to back off of their workout program altogether.
Gym etiquette should be followed at all times but even more so when you have a cold. It is important not to spread your germs all over the gym.
Watch your etiquette:
- Wash your hands before and after your work out
- Wipe off any equipment you use
- Throw any facial tissue you use in the trash
- Cover your mouth when you sneeze or cough. Cough into a tissue or your shoulder, never your hands.
If you are exercising with a cold and experience sudden chest pain, tightness or pressure it may be time to call your physician. It is up to you to follow your body’s signs and react before anything becomes serious. If you have excessive shortness of breath or dizziness stop what you are doing immediately. If you are coughing and wheezing it is a sign that it is time to stop. You must be flexible with your exercise routine and adjust it to your needs at any given moment.
Listen to your body. Boost your immune system with moderate exercise, and then give it time to recuperate with rest and hydration. Your body will thank you for it.
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