Health Tip

Exercise Restraint When Sick

If a cold or the flu gets you down and interrupts your walking schedule or trips to the gym, don’t despair. It is better to take a break instead of breaking a sweat when you are ill.
       You may have heard you can perspire your way back to good health, but your immune system doesn’t function that way. Your body doesn’t “sweat out” toxins and germs during exercise. Rather, your immune system uses its complex network of specialized cells and components to attack and disassemble those toxins and germs.
       Your immune system fights most effectively when it isn’t stressed. Studies show that a moderate fitness program helps boost the immune system, lessening the chances that you will become ill with a cold or the flu. But, if you are feeling sick, a hard workout could stress and impair your immune system for several hours, making your illness worse.

       Here are some guidelines on how to balance exercise and illness:

  • Fever. If you have a fever, skip the workout. Elevated body temperature raises your heart rate, and exercise increases your heart rate even more, putting additional stress on your immune system.
  • Aches and Pains. If you have nagging muscle pains or a bad headache, forget the exercise. It could be a sign that your body is trying to fight off an illness.
  • Upset Stomach. If you are having trouble keeping down solid food, you should not be maintaining your regular exercise schedule. Your body could use the rest, and besides, the exertion could make you feel worse.Hacking Cough or Lung
  • Congestion. A hacking cough or lung congestion is a sign that your respiratory system is under siege. It’s best to skip the exercise since your lungs are probably not up to handling the rapid breathing required during exercise, especially cardiovascular exercise.
       So, listen to your body when you feel sick and take a rest instead of exercising. Remember to give your body enough time to recover before you return to exercise after a serous illness like the flu. Allow three to four days of rest after a bad cold and at least a week after the flu. Work back into your exercise routine and schedule slowly. Decrease your exercise time by half and go half-speed on the treadmill or stationary bike as well as use lighter weights until you regain your strength and endurance.s

       Here are some tips to try to stay healthy and avoid the “bugs” this winter:

  • Eat Fruits and Vegetables. Five to nine servings of fruits and vegetables every day will give your body the vitamin C and other nutrients that are crucial for a healthy immune system.
  • Get Plenty of Rest. Sleep not only helps you rebuild, but also keeps your immune system functioning at its best. Try to get eight hours of sleep nightly.
  • Take Some Precautions. Wash your hands frequently, especially if you’re in contact with many people. Take your own water to the gym to avoid touching the water fountain. Also take two towels to the gym with you, one to wipe the equipment, and the other for your face and hands.

 

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