Should I exercise when I am sick?
You've heard the advice from grandma: "Starve a cold, feed a fever." That takes care of the food end, but what about exercising when you are sick? Should being under-the-weather be an excuse to miss your next workout? And does regular exercise help prevent illness?
Whether or not you get sick with a cold after being exposed to a virus depends on many factors that affect your immune system. Old age, cigarette smoking, mental stress, poor nutrition and lack of sleep have all been associated with impaired immune function and increased risk of infection.
Some researchers believe that staying fit and healthy can keep your immune system working more optimally and even fight off disease more effectively.
Fitness enthusiasts have frequently reported that they experience less sickness than their sedentary peers. For example, The American Council on Exercise posted a survey conducted during the 1980s which revealed that 61 percent of 700 recreational runners reported fewer colds since they began running, while only 4 percent felt they had experienced more.
Additional research has shown that during moderate exercise, several positive changes occur in the immune system. Various immune cells circulate through the body more quickly, and are better able to kill bacteria and viruses. Once the moderate exercise bout is over, the immune system returns to normal within a few hours. In other words, every time you go for a brisk walk, your immune system receives a boost that should increase your chances of fighting off cold viruses over the long term.
For regular exercisers who want to make sure they are benefiting from their fitness, you might be able to avoid getting sick by eating a well-balanced diet. The immune system depends on many vitamins and minerals for optimal function. However, at this time, there is no good data to support supplementation beyond 100 percent of the Recommended Dietary Allowances.
Avoiding rapid weight loss by choosing low-calorie diets, long-term fasting and rapid weight loss plans have been shown to impair immune function also. Losing weight quickly is not good for the immune system.
To stay healthy, make sure you get adequate sleep. Major sleep disruption (e.g., three hours less than normal) has been linked to immune suppression.
But what if you do everything right and still get sick? Should you exercise when you don't feel 100 percent? Regular exercisers are often uncertain of whether they should exercise or rest when they feel sick. Is it better to avoid the gym, stay home and work on getting well or should you try to get in a workout when you are feeling ill?
Most often the solution is very simple and does not require a physician to provide the answer. Listen to your body.
Although more research is needed, most sports medicine experts in this area recommend that if you have symptoms of a common cold with no fever (i.e., symptoms are above the neck), moderate exercise such as walking or stationary cycling is probably safe. Grandma was wrong -- exercising will not make you sicker. It might even help you to feel more like yourself. If you are a regular exerciser, skipping a day might just leave you in a fog, or leave you feeling stiff. A good suggestion is, if you feel up to it, try doing your regular workout at only 65 percent effort. If your symptoms worsen while you are exercising, stop. If you are able to get through a moderate workout without a problem then you have done yourself a benefit. Go home and drink extra fluids, sleep and you will feel better tomorrow.
A word of caution though: if you exhibit more dramatic symptoms such as fever, dizziness, extreme tiredness, muscle aches, swollen glands or severe chills, you should not plan to exercise until these symptoms disappear. A day of rest and re-hydration might be just enough to get you back in top shape sooner. If symptoms persist see your physician.
Most regular exercisers know when they are feeling too sick to workout. Ignore the wives tales -- listen to your body. It is usually sending you very clear messages.
