EXERCISING WHILE SICK

By David MaretHouse - Master fitness trainer, owner of MaretHouse Fitness, and co-owner of JD Max Fitness

As we approach cooler weather and the holiday season, we are also approaching cold and flu season.  According to the American Council on Exercise, the average adult has two to three respiratory infections every year.  If you find that you are not feeling well, you may question if you should exercise or not.  Here are a few facts to consider before exercising when you are sick.  

Moderate exercise has been shown to help boost the immune system; however, intense exercise can temporarily suppress the immune system up to 72 hours after exercise.  This happens because the body is fatigued after intense exercise and can not fight infections as well as it can under normal conditions.  A suppression of the immune system can cause an illness to become more intensified, cause a relapse or even cause viral cardiomyopathy, a very serious and sometimes fatal condition that weakens the heart.

It is a misconception that you can sweat out germs and toxins.  In fact, sweating can cause dehydration which is counterproductive to riding your body of an illness.  

A good rule to go by while not feeling well is the “neck” rule.  If your symptoms are above the neck, such as a stuffy nose or head congestion, you are probably OK to exercise.  If your symptoms are below the neck, such as a deep bronchial cough or gastro-intestinal issues, give yourself 2 or 3 days before you get back into an exercise routine.  

If you are running any type of fever, no matter what symptoms you may have, do not exercise until your fever is totally gone.  

If you determine that you should take some time off from exercising to allow your body to rest and recover from an illness, you should start back gradually.  Begin your exercise routine at about 50% of your normal exercise duration and intensity and build back up to 100% after a week or so.  If you find that you are fatiguing quickly, continue to limit your exercise duration and intensity.   

Resting, staying hydrated and consuming good nutrition are the best ways to fight off an illness.  If you throw in the variable of exercise to soon, you could very well make matters worse.