It’s that time of year when everyone seems be sick! If you haven’t gotten a cold, you probably know someone who has. According to the American College of Sports Medicine, the general rule of thumb is that if your symptoms are from the neck up, yes. If below, then no.(1) Common colds, runny nose, sore throat, NO fever then light to moderate exercise is generally ok. If your illness involves body aches, fever, diarrhea, weakness, swollen lymph nodes, and fatigue then it’s best to REST.
Recommendations to help get through your workout with a head cold:
–Hydrate! Shoot for half your body weight in ounces of water per day
–Stretch: increases circulation
–Light cardio: Cardiovascular exercise causes vasodilatation or widening of the blood vessels to help clear up sinuses and cold symptoms.
–Slow down: Decrease intensity & duration
–Germs: Bring your own towel and water bottle and keep your germs to yourself!
Tips to strengthen your immune system:
–Rest! Sleep as much as possible to allow the body to recover!
–Increase antioxidants: load up on fruits and vegetables; focus on Vitamins A, C, E and Selenium
–Cut sugar & caffeine: Both have been shown to weaken the immune system
–Eliminate alcohol: I know it’s St Patty’s Day, but alcohol weakens the immune system as well!
Bottom line; listen to your body. Personally if I’m not too banged up, I like to get a light cardio workout in to increase blood flow and circulation. If I choose to do strength work, I perform it at a low intensity to prevent too much muscle/body breakdown.
Check out more great fitness info by Ryan Walseth at lifefitness.com!
[Image via AP Images.]
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