Exercise and cold/flu

 

I get many people asking me as to whether they should exercise when they have a cold for the flu. Hopefully you will find this article interesting: Are you sniffling, sneezing and coughing? If you’re like most people, you probably don’t relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they’re sick and don’t break their exercise routine may be on to something. Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine.   Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests. If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990s. While working out may help fend off viruses, even the most dedicated gym goer will come down with a cold at some point. Not everyone who feels under the weather should exercise, however. Experts like to cite a rule of thumb known as the “neck rule.” If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up. (Exercising with a fever will make you more vulnerable to dehydration, among other ill effects. But the neck rule isn’t foolproof, and a little common sense is always a good idea. “The above-the-neck rule is a good one, but I’d say severe above-the-neck symptoms warrant cessation from regular exercise until the symptoms abate,” says Jeffrey Woods, PhD, professor of kinesiology at the University of Illinois at Urbana-Champaign. “Even Olympic athletes need a day or two off every once in a while.” Even if you pass the neck test and are determined to get a workout in, you should take it easy at first. “To be prudent, I’d recommend cutting exercise duration and intensity when symptoms are present,” says Woods. Daryl Rosenbaum, MD, director of the Sports Medicine Fellowship at the Wake Forest University School of Medicine, recommends that people with colds begin working out at 50 percent intensity. If symptoms improve after the first five to 10 minutes (as they often do), you can gradually increase the length and effort of your workout up to about 80 percent to 90 percent of your usual routine. “Moderation is the key,” says Dr. Rosenbaum. “Studies have shown that people suffering from the common cold who get up and get moving actually feel better. If you go too far, however — either with extreme short-term activity or long-term overtraining — the immune system weakens. A viral cold that is allowed to linger for longer than normal could create sinus conditions that are ripe for a bacterial sinusitis to take over.” There are some other precautions to keep in mind. Staying hydrated during exercise is always important; it is especially so if you’re planning to exercise with a cold. The nasal drainage associated with colds can hasten dehydration, and some over-the-counter cold remedies containing antihistamines (many cough syrups, for instance) can dry you out further, Dr. Rosenbaum points out. Don’t spread — or catch — more germs at the gym If you work out in a public gym, be extra vigilant when exercising with a cold. Germs can be transmitted through the air and through any person-to-person contact, so if you use a treadmill, gym mat, or barbells, be sure to be extra careful when it comes to wiping down the equipment. And avoid touching your face after handling equipment; you can pick up germs that will be more likely to infiltrate your body that way. Your vulnerability to upper respiratory tract infections spikes for several hours starting just after a strenuous workout, studies suggest. So if you’ve just stepped off the treadmill after a 10-mile run, give that sweating, coughing, and sniffling stranger in the locker room a wide berth. “Regardless of whether you’re exercising moderately or intensely, you want to take precautions against infection,” says Woods. “Clean your exercise equipment before and after, use a clean cup to get water from the fountain, and try to pick a machine away from other people.”    The Food Doctor Says Whether you are feeling under the weather or on top of the world, how you eat and drink during and after your workout will certainly affect your recovery – from your exercise and your cold!  There are a number of ways to make sure you get the most out of a good session.  If you decide to work out first thing, it isn’t a good idea to do so on an empty stomach.  After your sleep, blood sugar levels will be rock bottom.  Whilst this might seem like a good idea if you are trying to burn off that stored energy, it will lead to a workout that is an extra slog, and as a result, may be shorter and less intense.  Instead, have a small snack before you start to sweat.  A small piece of fruit, such as an apple or pear, or a couple of oatcakes will help keep you going.  It is post exercise when you need to think about stocking up on the right foods to help you recover.  Our cells are extra receptive and able to absorb the sugar released by food, during the two hour window after a workout.  This allows efficient and rapid recovery for your muscles. Re-fuelling on a meal or large snack that combines protein and carbohydrate is the best option.  Some good choices are chicken and brown rice, a salmon and watercress sandwich, nuts, fruit and yogurt.  Don’t think about skipping on food, this will cause your blood sugar levels to plummet, as well as interfering with hormone production.      Dehydration can be a real issue during exercise – this will leave you feeling even worse if you have a cold on top.  Although sweating is vital, as it releases heat from the body and regulates your temperature, it also leads to loss of fluid.  The best way to combat this is to take regular sips of water whilst you are working out, to keep hydrated.  Research indicates that as little as a 2% loss in hydration has a negative effect on your performance, causing overheating, increased heart rate and additional strain on your circulation.  It is important to keep sipping post workout to fully re-hydrate yourself.     Looking after your muscles is key to avoiding those aches and cramps that so many people experience.  For those that are starting out, or taking it o another level, make sure you include lots of magnesium in your diet.  This mineral helps to soothe overtired and overworked limbs.  The best food sources are green leafy vegetables, such as broccoli, kale, cabbage, almonds, lentils, sunflower seeds and brown rice.     The B vitamin family works as a team, and are vital in producing energy in the body.  B1, B2 and B3 help generate cellular energy, making them a must have for a successful workout, although others also play an important role, so should also be included regularly.  Being water soluble, they are regularly excreted from the body; even more so when sweating during exercise.  Include and rotate eggs, brown rice, peas, yogurt, seeds, mushrooms, avocadoes, fish and leafy vegetables on a daily basis to help boost your workout.

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