​Should we exercise through coughs and colds?
During the average year we are sure to experience the common cold at some point, but does that mean that we should stop exercising altogether?
Current wisdom suggests there are many advantages to continuing with your exercise programme as long as you lower the intensity a little, to a more moderate level. Now is not the time to start a new fitness programme or attempt to beat any personal bests. Just continue to perform your current exercise programme at a lower intensity than you would usually.
Lowering blood pressure, cholesterol levels and reducing the risk of heart disease are only some of the health benefits of regular exercise, but exercise can also have a positive impact on your immune system (your body’s natural defence mechanism) therefore helping to fight those common winter viruses.
What to avoid
You should avoid high intensity or vigorous training sessions while you are not feeling 100%. Putting your body through unnecessary stresses will only supress your immunity levels, make your workout ineffective and hinder your recovery time.
Can I sweat it out? You hear this so many times but there is actually no scientific evidence that supports this approach. Although wrapping up and piling on the layers before you go for a run may seem like a good idea and make you feel better in the short term, it is likely to be the increase in serotonin levels that causes you to feel slightly better after your workout. The last thing you want to do is to delay your recovery, so stick to light exercise that you feel like you can achieve comfortably. Don’t try and force your body into completing a gym session when a brisk walk may be all you need to do to get the benefits. By taking part in moderate low-intensity exercise you certainly shouldn’t prolong your illness.
However, remember this approach only applies if you are suffering from a head cold, sinus troubles or mild sniffles. However, the same rule does NOT apply when you have symptoms below the neck that could indicate something a little more serious, such as a chest infection. You should avoid exercise completely until these symptoms have cleared, and seek medical advice if symptoms haven’t improved within a week.
If you are taking any cough/cold remedies or decongestants don’t forget that some of these may affect your heart rate. This is especially important if you rely on information gained from a heart rate monitor (the readings could be inaccurate). If you decide to exercise you would benefit from training using RPE (Rate of Perceived Exertion) instead – this is where you assess your level of intensity based on a scale of how intense it feels to you.
Cold Prevention
A well-balanced diet and regular daily exercise (of at least 20 minutes) has been linked to increased immunity and to helping ward off those common winter viruses. Stress causes you to become more susceptible to winter viruses. Try to reduce your daily stresses and find time for relaxation, getting at least eight hours of restful sleep and you’ll help your immune system work better.
Recovery
If you are unlucky enough to catch a cold this winter here are a few tips to help you recover more quickly.
So, should we exercise through coughs and colds?
For some of us the answer is yes, if you’ve just got the sniffles keeping up with light to moderate daily exercise can help. However, remember we do need to stop and rest in between sessions to allow our bodies to fully recover.
Remember, the most important rule when it comes to exercising is LISTEN TO WHAT YOUR BODY IS TELLING YOU.
Don’t do it if it just doesn’t feel right.
Current wisdom suggests there are many advantages to continuing with your exercise programme as long as you lower the intensity a little, to a more moderate level. Now is not the time to start a new fitness programme or attempt to beat any personal bests. Just continue to perform your current exercise programme at a lower intensity than you would usually.
Lowering blood pressure, cholesterol levels and reducing the risk of heart disease are only some of the health benefits of regular exercise, but exercise can also have a positive impact on your immune system (your body’s natural defence mechanism) therefore helping to fight those common winter viruses.
What to avoid
You should avoid high intensity or vigorous training sessions while you are not feeling 100%. Putting your body through unnecessary stresses will only supress your immunity levels, make your workout ineffective and hinder your recovery time.
Can I sweat it out? You hear this so many times but there is actually no scientific evidence that supports this approach. Although wrapping up and piling on the layers before you go for a run may seem like a good idea and make you feel better in the short term, it is likely to be the increase in serotonin levels that causes you to feel slightly better after your workout. The last thing you want to do is to delay your recovery, so stick to light exercise that you feel like you can achieve comfortably. Don’t try and force your body into completing a gym session when a brisk walk may be all you need to do to get the benefits. By taking part in moderate low-intensity exercise you certainly shouldn’t prolong your illness.
However, remember this approach only applies if you are suffering from a head cold, sinus troubles or mild sniffles. However, the same rule does NOT apply when you have symptoms below the neck that could indicate something a little more serious, such as a chest infection. You should avoid exercise completely until these symptoms have cleared, and seek medical advice if symptoms haven’t improved within a week.
If you are taking any cough/cold remedies or decongestants don’t forget that some of these may affect your heart rate. This is especially important if you rely on information gained from a heart rate monitor (the readings could be inaccurate). If you decide to exercise you would benefit from training using RPE (Rate of Perceived Exertion) instead – this is where you assess your level of intensity based on a scale of how intense it feels to you.
Cold Prevention
A well-balanced diet and regular daily exercise (of at least 20 minutes) has been linked to increased immunity and to helping ward off those common winter viruses. Stress causes you to become more susceptible to winter viruses. Try to reduce your daily stresses and find time for relaxation, getting at least eight hours of restful sleep and you’ll help your immune system work better.
Recovery
If you are unlucky enough to catch a cold this winter here are a few tips to help you recover more quickly.
- Drink plenty of fluids to ensure you stay hydrated.
- Eat a well-balanced diet including lots of fruit and vegetables, particularly fruits containing vitamin c (e.g. citrus fruits).
- Allow sufficient rest between exercise sessions, allowing your body time to recover from the stresses of each.
- Always practice good hygiene. Wash your hands regularly as you can easily spread cough and cold germs without realising.
- Don’t put your body under unnecessary stress – stress slows your speed of recovery.
- Think about getting a flu jab if you’re in an ‘at risk’ group, elderly or have other health issues.
- If symptoms persist, visit your GP to make sure you are taking the right medications and there are no other underlying causes.
- If you are unsure whether or not to exercise because of ill health, you should always seek medical advice before going ahead.
So, should we exercise through coughs and colds?
For some of us the answer is yes, if you’ve just got the sniffles keeping up with light to moderate daily exercise can help. However, remember we do need to stop and rest in between sessions to allow our bodies to fully recover.
Remember, the most important rule when it comes to exercising is LISTEN TO WHAT YOUR BODY IS TELLING YOU.
Don’t do it if it just doesn’t feel right.