Now that the cold (and flu) season has arrived with a vengeance, many of us are looking for ways to stay healthier and if we are afflicted by the sniffles – How to fight a cold, so we stop it in it’s tracks.
David Nieman, DrPH, FACSM of the American College of Sports Medicine points out that research has shown those who exercise moderately at least 45 minutes on four or more days of the week take 25-50% less time off work because of sickness.
“This reduction in illness far exceeds anything a drug or pill can offer,” Nieman says. “All is takes is a pair of walking shoes to help prevent becoming one of the thousands predicted to suffer from the common cold this winter.”
He also suggests you exercise before you get your flu shot this season. Research has shown that moderate levels of physical activity actually boost immunity in the long term.
Exercise is known to have two major benefits to the body:
- Builds up the immune system.
- Helps work infections out of the body.
What’s more, being active is something that all of us can do, in addition to good hand washing and avoiding (if you can) those who are obviously sick, to keep from getting a cold in the first place.
Rhinovirus (the common cold) can live on your skin, or any surface, for up to three hours, so disinfecting objects in your home or office that everyone uses is another great preventative step.
But what if you’re already sick? Is it better to skip the workout and head for the couch, or push yourself to go ahead?
Experts say that it depends on the severity of the illness. A head cold with a runny nose and sore throat shouldn’t be a problem when it comes to moderately intense exercises like walking – though you don’t want to overdo.
Anything more rigorous, like running, should be limited until your head clears and you can breathe more easily.
If you’re dealing with anything more serious than a head cold, stay in bed and forget the workouts for now.
Once an illness becomes systemic and goes to your chest, brings on extreme aches and pains or has you running a fever, exercise isn’t a good idea.
Swollen glands are also reason enough to take it easy for the day. If you do go ahead and exercise, don’t expect to be able to perform at your normal level – expect to be wiped out at the end of the session as well.
Once you’re feeling up to doing everyday things again, experts suggest letting a week or two go by before you get back to your workouts. This recuperation stage is important, and has a good deal of impact on how you bounce back.
Continues below…
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Exercise Protects Aginst Common Cold Continued…
Push things too soon and you’ll be wiped out and more prone to injury. Wait until you’re ready and you’ll feel good, and make steadier progress over the long haul.
Any illness more serious than a cold calls for your doctor’s okay before you start exercising again. Remember, don’t try to do too much, too soon; and take your time working up to where you were before.
The idea of exercise helping with colds fits in perfectly with the global initiative known as Exercise Is Medicine™ launched in 2007 by the American College of Sports Medicine (ACSM) and the American Medical Association (AMA).
The program was designed to get American’s to add physical activity and exercise into their daily routine, and calls on doctors to address a patient’s physical activity during every visit.
We are seeing more and more how exercise and being active are important to health, both now and as we age, especially when it comes to the prevention and treatment of some of the most serious chronic diseases and perhaps the more common ones as well.
Daily Health Bulletin
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