In The News

How Can Exercise Beat Colds and Flus?

There is only one way to treat the common cold… “Knowledge”!

Did you know that the average adult has two to three respiratory infections each year? That number jumps to six or seven for young children. Being exposed to a virus depends on many factors that can affect your immune system. We are exposed everyday at work, school, home, or even at the gym. 

Anyplace where sick people come into contact with well people offers the opportunity for transmission of diseases. Rather it’s airborne, or through contact, it is virtually unavoidable in any environment. However, there are ways to minimize your exposure.

Build up the immune system and resistance to those viruses lurking around by being physically active! 

• Exercise can stimulate the infection-fighting white blood cells in the body to move from the organs into the bloodstream. 
• People who participate in moderate physical activity (i.e. walking, fitness classes, or weight lifting) of 3 – 5 times per week can reduce their rate of colds/flu by approximately a third.
  

Listen to your body.  If you do not feel 100%, do not exercise at 100%. 

• Your body is providing you with a deep and profound internal wisdom when it begins to feel ill. 
• Listen to the bodies request for recovery time.
• Realize you’ll make far better progress when you become ill by reducing intensity levels for a few weeks to recover.
  

Above the neck check. 

• According to the American College of Sports Medicine, if you have symptoms are above the neck including: sniffling, sneezing, or nasal stuffiness or runny nose, it’s ok to exercise but not intense workouts. 
• Intense workouts may consist of: bootcamp, running, sports, and/or hard core fitness classes.

If your experiencing FLU like signs/symptoms including:

• fever
• chills
• chest congestion
• extreme tiredness
• muscle aches
• swollen lymph glands

*Wait at least two weeks and gradually build your routine back up after the recovery period. Expect your stamina and endurance to be reduced by approximately 80%. Begin activity at a Rate of Perceived Exertion (RPE) level of 8 - 11 (light to fairly light).

Avoid spreading your germs to others.

• Be considerate and wash your hands frequently, especially after using fitness equipment.
• Cover your mouth when coughing, or cough into the inside of your arm.
• Use a tissue when sneezing and throw the tissue in the trash.
• Don’t leave dirty tissues lying around.
  

Vitamins.

Yes, taking a daily multi- vitamin/mineral supplement isn’t a bad idea for anyone. Who gets 100% in their daily requirements in their meals every single day?

However, taking the recommended dosage is a must and there is no evidence stating taking more is better, which is a common mistake. Just because you feel a cold/flu coming on doesn't mean "double up" on multi-vitamins (i.e Vitamin C).  The human body can only absorb 250 mg. of Vitamin C in a four-hour period.  The rest is simply excreted out of the body. Over dosing can cause gastrointestinal problems if abused.

Make time to rest.

• Be consistent with sleeping patterns, even on the weekends.
• Get 6 - 8 hours of sleep daily.
• Don't sleep with the TV on, the reflection will disturb your Rem sleep, which is your "deep" sleep needed for complete rest of the mind & body.

Breeding Grounds. 

Working out at a gym can be a double edge sword. While exercise can benefit your immune system, as stated before, health clubs can be breeding grounds for germs. People cough, sneeze and wipe noses while touching the very same handles on exercise equipment and doorknobs that you touch. People are known to wipe equipment and benches off with the very same towel they just used to wipe their nose, or coughed into.

• Be sure to sanitize your hands frequently using a hand sanitizer that many health clubs provide. 
• Be sure to take the time to wash your hands thoroughly with soap and water afterwards before getting into the car. Otherwise you carry those same germs onto your steering wheel and even cellphones.
• Avoid touching your eyes, nose and mouth when working out. This allows germs to get "inside" the body. Use the back of your hand if necessary.
• Use one towel to wipe equipment and use another towel to dry the sweat off your face and body. 
• Always disinfect equipment before and after usage to keep the germ pool down.

Stay warm. 

Make sure you are dressed for the cooler temperatures outside before leaving the health club, even if your are hot & sweaty from a great workout. "Wearing a T-shirt and shorts in 30-degree weather for just those five minutes to from the gym door to your car is an invitation to illness".  Hooded sweatshirts and pants serve a great purpose in keeping your head/neck and lower body protected while keeping your defenses up. 

Eat Smart.

This is always a challenge this time of year, but we all know that consuming poor quality foods do not provide us with the energy we need to function properly. Make a conscious effort in planning your meals, eat 4- 6 small meals per day and drink plenty of water (40- 60 oz) daily.

With knowledge and effort... a little can go a long way to better health and fewer illnesses. 

Kendra Taylor, B.S Exercise Specialist, ACE Group Fitness and Madd Dogg Instructor